The Mediterranean Bulgur Bowl is a vibrant and wholesome dish that brings together the fresh flavors of the Mediterranean with the nutty taste of bulgur. This bowl is packed with protein-rich chickpeas, crisp cucumbers, juicy tomatoes, tangy feta cheese, and a medley of fresh herbs, all drizzled with a zesty lemon-tahini dressing. It’s a perfect balance of textures and flavors that will transport you straight to the sunny shores of the Mediterranean. Whether you’re looking for a quick lunch, a light dinner, or a meal prep option, this bowl is both satisfying and nourishing.
Ingredients
- For the Bulgur:
- 1 cup bulgur wheat
- 2 cups water or vegetable broth
- Pinch of salt
- For the Bowl:
- 1 cup cherry tomatoes, halves
- 1 cup cucumber, diced
- 1/2 red onion, finely chopped
- 1/2 cup Kalamata olives, pitted and sliced
- 1 can (15 oz) chickpeas, drained and rinsed
- 1/2 cup crumbled feta cheese
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
- For the Lemon-Tahini Dressing:
- 1/4 cup tahini
- 2 tablespoons olive oil
- Juice of 1 lemon
- 1 clove garlic, minced
- 1 tablespoon maple syrup or honey
- Salt and pepper, to taste
- Water, as needed to thin the dressing
Instructions
- Cook the Bulgur:
- In a medium saucepan, bring the water or vegetable broth to a boil. Add a pinch of salt and the bulgur. Reduce heat to low, cover, and let it simmer for about 12-15 minutes, or until the bulgur is tender and the liquid is absorbed. Fluff with a fork and set aside to cool slightly.
- Prepare the Vegetables:
- While the bulgur is cooking, prepare the vegetables. In a large mixing bowl, combine the cherry tomatoes, cucumber, red onion, Kalamata olives, chickpeas, parsley, and mint. Toss gently to mix.
- Make the Dressing:
- In a small bowl, whisk together the tahini, olive oil, lemon juice, garlic, and maple syrup or honey. Season with salt and pepper to taste. Add water, one tablespoon at a time, to reach your desired consistency.
- Assemble the Bowl:
- Once the bulgur has cooled, add it to the vegetable mixture and toss to combine. Drizzle the lemon-tahini dressing over the bowl and gently toss again to coat all the ingredients.
- Serve:
- Divide the Mediterranean bulgur mixture into bowls. Top each bowl with crumbled feta cheese and an extra sprinkle of fresh herbs, if desired. Enjoy immediately or store in the refrigerator for up to 3 days for meal prep.
This Mediterranean Bulgur Bowl is versatile; feel free to add grilled chicken, shrimp, or tofu for an extra protein boost!
