01
Step 1
Combine the bulgur and water in a medium saucepan. Bring to a boil, reduce the heat to low, cover, and simmer for 10 to 12 minutes until the bulgur is tender and the water is absorbed.
Bulgur and Chickpea Bowl
A simple grain bowl with bulgur, chickpeas, fresh vegetables, herbs, and lemon.
A filling bulgur and chickpea bowl with cucumber, tomatoes, parsley, and a simple lemon and olive oil dressing.
By Jentezen Reed, Ph.D.
October 5, 2026
Blue Regions contributor
Prep
15 min
Cook
15 min
Total
30 min
Serves
4
Difficulty
Easy
About this recipe
Bulgur, chickpeas, vegetables, herbs, and olive oil are common ingredients in Mediterranean and Eastern Mediterranean cooking. This bowl is a modern home-style recipe rather than a traditional dish from one specific Blue Region. It works well for lunch and can be prepared ahead for an easy meal.
What you'll need
Ingredients
Servings
4
- 1 cup
- 1 1/2 cups
- 1 15-ounce can
- 1 medium
- 2 medium
- 1/4 medium
- 1/2 cup
- 3 tbsp
- 2 tbsp
- 1 clove
- 1/2 tsp
- 1/4 tsp
Let's cook
Step-by-step instructions
02
Step 2
Remove from the heat and let the bulgur stand covered for 5 minutes. Fluff with a fork and let it cool slightly.
03
Step 3
Place the chickpeas, cucumber, tomatoes, red onion, and parsley in a large mixing bowl.
04
Step 4
Whisk the olive oil, lemon juice, garlic, salt, and black pepper in a small bowl.
05
Step 5
Add the cooled bulgur to the vegetables and chickpeas. Pour the dressing over the mixture.
06
Step 6
Gently toss until the ingredients are evenly coated.
07
Step 7
Taste and adjust the seasoning as needed.
08
Step 8
Serve immediately or refrigerate for up to 2 hours before serving.
Nutrition
Nutritional information
Calories
391
Protein
13g
Carbohydrates
58g
Fat
13g
Fiber
12g
Kitchen notes
Notes
Fine or medium bulgur works well for this bowl. Let the cooked bulgur cool slightly before mixing it with the fresh vegetables so they remain crisp.
Tips
Fluff the bulgur with a fork after cooking to keep the grains separate. Drain and rinse the chickpeas well before adding them.
Substitutions
Quinoa or cooked brown rice can replace the bulgur. White beans can replace the chickpeas. Fresh mint can replace some or all of the parsley.
Serving suggestions
Serve at room temperature or lightly chilled. Add whole-grain bread, olives, or a simple green salad alongside if desired.
Related reading
More from Blue Regions
Our Editorial Standards
Blue Regions reviews recipes and related content before publication and makes corrections or updates when needed. Nutrition information, where provided, is an estimate and may vary. We may use AI tools to assist with writing and visual content. Some images may be AI-generated illustrations rather than photographs of the actual dish. We remain responsible for the content we publish.
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