Looking for a nourishing, colorful, and plant-forward meal that’s as satisfying as it is nutritious? The Golden Bulgur Bowl is a warm, hearty grain dish packed with fiber-rich bulgur wheat, vibrant golden turmeric, fresh vegetables, and a creamy tahini lemon dressing. Whether served warm or chilled, it’s a perfect meal prep option or meatless main that doesn’t compromise on flavor or texture.
This dish is not only easy to prepare but is also highly adaptable — ideal for busy weeknights, lunchboxes, or as a vibrant side dish at gatherings.
Ingredients
Serves: 4
For the Bulgur:
- 1 cup fine or medium bulgur wheat
- 2 cups water or low-sodium vegetable broth
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon sea salt
Fresh Add-ins:
- 1 cup canned chickpeas, drained and rinsed
- 1 small carrot, grated
- 1/2 cup red cabbage, thinly shredded
- 1/2 cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 2 tablespoons toasted sunflower seeds (optional)
Tahini Lemon Dressing:
- 3 tablespoons tahini
- Juice of 1 lemon
- 1 tablespoon olive oil
- 1 teaspoon maple syrup or honey
- 2 tablespoons warm water (to thin)
- Salt and black pepper to taste
Preparation Time
- Prep time: 10 minutes
- Cook time: 15 minutes
- Total time: 25 minutes
Step-by-Step Instructions
Step 1: Cook the Bulgur
- In a medium saucepan, bring water or broth to a boil.
- Stir in the bulgur, turmeric, and salt.
- Reduce heat to low, cover, and simmer for 12–15 minutes, or until bulgur is fluffy and liquid is absorbed.
- Remove from heat, fluff with a fork, and let it cool slightly.
Step 2: Prepare the Dressing
- In a small bowl, whisk together tahini, lemon juice, olive oil, maple syrup or honey, and a pinch of salt.
- Add warm water a little at a time until the dressing reaches a creamy, pourable consistency.
Step 3: Assemble the Bowl
- In a large bowl, combine the cooked bulgur with chickpeas, carrot, red cabbage, cucumber, red onion, and parsley.
- Pour over the tahini lemon dressing and toss gently to combine.
- Sprinkle with toasted sunflower seeds, if using.
Step 4: Serve
- Serve immediately warm or chilled. Store leftovers in an airtight container in the fridge for up to 3 days.
Serving Suggestions
- Top with avocado slices or a poached egg for extra richness.
- Add grilled tofu or feta cheese for protein.
- Serve alongside grilled chicken or fish for a complete meal.
- Enjoy with warm pita bread or leafy greens for added texture.
Nutritional Highlights
| Nutrient | Per Serving (1 of 4) |
|---|---|
| Calories | 310 |
| Protein | 9 grams |
| Total Fat | 12 grams |
| Saturated Fat | 1.5 grams |
| Carbohydrates | 42 grams |
| Sugars | 5 grams |
| Fiber | 8 grams |
| Sodium | 220 milligrams |
Nutritional Notes:
- Bulgur wheat is a whole grain rich in fiber, B vitamins, and plant-based protein.
- Chickpeas offer additional protein and help maintain satiety.
- Vegetables and herbs contribute antioxidants and crunch.
- Tahini dressing provides heart-healthy fats and calcium.
Tips for Success
- Let the bulgur cool slightly before mixing to avoid wilting fresh vegetables.
- Use vegetable broth instead of water for deeper flavor.
- Customize your bowl with seasonal veggies or roasted components like sweet potatoes or zucchini.
- Double the dressing and store in the fridge for quick salad drizzles.
The Golden Bulgur Bowl is a simple yet flavorful grain dish that brings together taste, nutrition, and color in every bite. It’s light enough for lunch but hearty enough to serve as a main course. With fiber-rich grains, refreshing veggies, and a silky tahini dressing, this bowl checks all the boxes for a balanced, satisfying meal.