Go big and colourful with this Vegan Mediterranean Chickpea and Bulgur Bowl! 🙌
This easy Mediterranean bowl is full of roasted chickpeas and onions, spiced hummus, a colorful veggie and tzatziki salad, nutritious bulgur, and fresh dill. The individual bowl components can be prepared separately and assembled when ready to eat, making it the perfect meal-prep meal!
Bulgur is an ancient whole grain that has a chewy texture and an earthy, nutty flavour. It’s easy and quick to cook; and can be added to many dishes, including salads, soups, and pilafs. Bulgur is packed with various nutrients and is a good source of manganese, magnesium, iron, and fibre. Give bulgur a try in this delicious recipe! ⤵️
INGREDIENTS (serves 2):
★ 1 can chickpeas, drained & rinsed
★ 1 red onion, thinly sliced
★ 2-3 tsp olive oil
★ 1 roma tomato, diced
★ 1 Persian cucumber, chopped
★ 1/2 cup hummus
★ 2 Tbsp homemade or store-bought tzatziki dip (I purchased mine at traderjoes)
★ 1/2 dry bulgur wheat
★ 1/4 oz fresh dill, minced
★ 1 Tbsp harissa powder
★ 2 tsp za’atar seasoning (optional)
★ Sea salt & black pepper to taste
1️⃣ Preheat the oven to 425ºF. Toss 3/4 of the sliced onion and the chickpeas with olive oil, 1 tsp harissa powder, 1 tsp za’atar seasoning, and a pinch of salt. Roast on a parchment-lined baking sheet until browned (for ~20-25 min).
2️⃣ Meanwhile, in a small pot, combine bulgur with 1 cup water, 1/2 tsp harissa powder, and 1/2 tsp za’atar seasoning. Bring to a boil, then cover and reduce heat to low. Cook until water is absorbed (~15 min).
3️⃣ While the bulgur cooks, in a medium bowl, toss together the cucumber, tomato, the remaining onion, half the dill, and the tzatziki. Season with salt & pepper.
4️⃣ Place hummus in a small bowl, and stir in a pinch of harissa powder and 1/2 tsp za’atar seasoning.
5️⃣ Assemble by adding a base of bulgur to the bowls and topping them with hummus, roasted chickpeas and onions, veggie and tzatziki salad, and the remaining fresh dill. ENJOY!😋