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Mediterranean Bulgur Bowl

You can also transform this tasty bowl into an Italian version with mozzarella, pesto, tomatoes, spinach and basil. —Renata Smith, Brookline, Massachusetts
  • Total Time
    Prep/Total Time: 30 min.
  • Makes
    4 servings


  • 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


  • 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.
  • 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.
Health Tip: With the spinach, tomatoes and feta cheese, this dish supplies all the vitamin A you need in a day.
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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Average Rating:
  • Amanda
    Aug 30, 2020

    I didn't have bulgur so I substituted with quinoa. I was very generous with the cumin, feta, hummus, lemon and mint. The results were delicious! Great recipe, thanks for sharing.

  • Steve
    May 9, 2020

    I’ve been looking for healthy whole grain recipes to replace pasta and rice. I hate quinoa! This makes a perfect 400 calorie meal, nutritious, filling, inexpensive, quick to prepare with ingredients available all year round.

  • groceryprincess
    Dec 29, 2018

    the best dish and easy to make i've had in awhile.

  • curlylis85
    Oct 1, 2017

    Made this with quinoa instead of bulgur and it was great! Really nice, filling, and easy meatless dinner.