Mediterranean Bulgur Bowl

  Lunch

You can also transform this tasty bowl into an Italian version with mozzarella, pesto, tomatoes, spinach and basil.

Mediterranean Bulgur Bowl

Average Rating: 5

TOTAL TIME: Prep/Total Time: 30 min.
YIELD: 4 servings.

Ingredients

  • 1 cup bulgur
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 2 cups water
  • 1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
  • 6 ounces fresh baby spinach (about 8 cups)
  • 2 cups cherry tomatoes, halved
  • 1 small red onion, halved and thinly sliced
  • 1/2 cup crumbled feta cheese
  • 1/4 cup hummus
  • 2 tablespoons chopped fresh mint
  • 2 tablespoons lemon juice

Instructions

  • 1. In a 6-qt. stockpot, combine the first 4 ingredients; bring to a boil. Reduce heat; simmer, covered, until tender, 10-12 minutes. Stir in garbanzo beans; heat through.
  • 2. Remove from heat; stir in spinach. Let stand, covered, until spinach is wilted, about 5 minutes. Stir in remaining ingredients. Serve warm, or refrigerate and serve cold.

Nutrition Facts

2 cups: 311 calories, 7g fat (2g saturated fat), 8mg cholesterol, 521mg sodium, 52g carbohydrate (6g sugars, 12g fiber), 14g protein.

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