30 min Serves 2 VegetarianHigh proteinFamily friendly

Middle Eastern Chickpea Stew with Bulgur

Middle Eastern flavors with chickpeas as the hearty main protein in a dinner-friendly stew over bulgur.

Ingredients

3 cupscanned chickpeas, drained and rinsed

1 largeyellow onion, diced

4 clovesgarlic cloves, minced

2 mediumcarrots, sliced

1 largered bell pepper, chopped

4 cupsbaby spinach

2 tablespoonsolive oil

2 tablespoonstomato paste

1 cancanned diced tomatoes

2 cupsvegetable broth

1 cupbulgur wheat

2 teaspoonsground cumin

1 teaspoonground coriander

1 teaspoonsmoked paprika

0.25 teaspoonground cinnamon

1 teaspoonsalt

0.5 teaspoonblack pepper

2 tablespoonslemon juice

0.25 cupchopped parsley (optional)

Steps

Step 1 of 4

Heat olive oil in a large skillet or sauté pan over medium heat. Cook the onion and carrots for 5 minutes until softened, then stir in the garlic, cumin, coriander, smoked paprika, cinnamon, salt, and pepper for 30 seconds.

Step 2 of 4

Add the tomato paste, diced tomatoes, vegetable broth, chickpeas, and red bell pepper. Bring to a simmer and cook for 6 to 7 minutes, stirring once or twice, until the vegetables are tender and the sauce looks slightly thickened.

Step 3 of 4

Meanwhile, rinse the bulgur and add it to a small pot with 2 cups water and a pinch of salt. Bring to a boil, cover, reduce to low, and cook 10 to 12 minutes until fluffy. Stir the spinach into the chickpea pan just until wilted, then add lemon juice.

Step 4 of 4

Fluff the bulgur, spoon the chickpea stew over top, and finish with parsley if using. Serve hot with extra lemon on the side if you like.

1 / 4

All steps

1Heat olive oil in a large skillet or sauté pan over medium heat. Cook the onion and carrots for 5 minutes until softened, then stir in the garlic, cumin, coriander, smoked paprika, cinnamon, salt, and pepper for 30 seconds.
2Add the tomato paste, diced tomatoes, vegetable broth, chickpeas, and red bell pepper. Bring to a simmer and cook for 6 to 7 minutes, stirring once or twice, until the vegetables are tender and the sauce looks slightly thickened.
3Meanwhile, rinse the bulgur and add it to a small pot with 2 cups water and a pinch of salt. Bring to a boil, cover, reduce to low, and cook 10 to 12 minutes until fluffy. Stir the spinach into the chickpea pan just until wilted, then add lemon juice.
4Fluff the bulgur, spoon the chickpea stew over top, and finish with parsley if using. Serve hot with extra lemon on the side if you like.

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