• CRAIG BRYAN

Healthy Recipe, Mediterranean Bulgur Bowl




This is similar to the dish at Zoe’s Kitchen, a growing chain of fast-casual Greek-inspired restaurants. It takes 30 minutes and makes four servings. You can use quinoa instead of bulgur. And you can make an Italian version with mozzarella, pesto, tomatoes, spinach and basil. From Taste of Home.

Ingredients

  • 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

Directions

  • 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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