TRAINAI RECIPE · LUNCH
Spiced Chickpea Bulgur Bowl
Toast the cumin and paprika in the pan briefly before adding the chickpeas.
- Prep
- 10 min
- Cook
- 12 min
- Recipe yield
- 1 serving
Estimated nutrition per serving
Nutrition is an estimate per serving, calculated from the listed ingredient weights. Brands and cooking yield vary. Check product labels for allergens and cross-contact.
Ingredients
For the full recipe: 1 serving. Weigh grains and proteins in the raw or cooked state listed.
- 140 g chickpeas, cooked, drained and rinsed
- 150 g bulgur, cooked
- 100 g bell pepper
- 100 g zucchini
- 6 g olive oil
- 20 g lemon juice
- 10 g fresh parsley or cilantro
- 3 g ground cumin and paprika, equal parts
Ingredient notes
Vegan ingredients.
Contains: gluten-containing ingredients. Check labels and preparation surfaces; this is not a cross-contact guarantee.
How to make it
- Prepare the vegetables in bite-sized pieces. Use the grains and beans already cooked as specified. Keep raw salad vegetables, avocado, citrus, seeds and herbs aside for the finish.
- Heat the listed oil in a large nonstick pan. Cook onion, mushrooms or firmer vegetables first for 5–7 minutes; add garlic, ginger or spices for 30 seconds if listed.
- Add any tofu or tempeh and cook 5–7 minutes, stirring. Add cooked grains, beans and remaining cooking vegetables, plus broth if listed or a splash of water. Cover for 3–5 minutes until everything is steaming.
- Fold in leafy spinach if listed until wilted. Add the reserved fresh ingredients and seasonings; serve bread alongside if listed.
- Divide the finished recipe into the stated number of equal servings. All listed ingredients are included in the nutrition estimate.
Storage and leftovers
Refrigerate promptly in a covered shallow container within 2 hours (1 hour above 32°C / 90°F). Keep at 4°C / 40°F or colder and use within 3 days. Reheat cooked leftovers to 74°C / 165°F. Keep fresh salad toppings separate.
Temperature guidance: FoodSafety.gov.
