Lebanese Chickpea and Herb Stir-Fry Grain Bowl
A vibrant and wholesome Lebanese-inspired grain bowl featuring stir-fried chickpeas with fresh herbs and seasonal vegetables, served over a bed of fluffy bulgur wheat. This dish highlights traditional Middle Eastern flavors with a simple stir-fry technique, perfect for a nourishing weeknight meal.
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Overview
This Lebanese Chickpea and Herb Stir-Fry Grain Bowl combines the earthiness of bulgur wheat with a vibrant stir-fry of chickpeas, fresh parsley, mint, tomatoes, and cucumber. Finished with a zesty lemon dressing, this dish is colorful, nourishing, and quick to preparea perfect weeknight meal full of traditional Middle Eastern flavors.
Why youll love it
- Quick and easy to make with pantry staples and seasonal produce.
- Rich in protein and fiber, making it a satisfying vegetarian option.
- Fresh herbs and lemon dressing add bright, authentic Lebanese flavors.
- Versatile grain bowl that can be enjoyed warm or at room temperature.
Ingredient notes
- Bulgur wheat: Choose fine or medium bulgur wheat for quickest cooking results.
- Chickpeas: Use canned chickpeas, drained and rinsed, for convenience.
- Fresh herbs: Parsley and mint provide essential freshness and aromatic flavor.
- Seasonal vegetables: Ripe tomatoes and crisp cucumber add texture and color.
- Lemon dressing: Combines olive oil, freshly squeezed lemon juice, garlic, and cumin for a balanced vinaigrette.
Serving & storage
Serve immediately while the bulgur is warm alongside the stir-fried chickpeas and fresh vegetables. Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or microwave before serving. The lemon dressing can be kept separate and added fresh to maintain brightness.
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Chef tips
- Soaking bulgur in boiling water rather than cooking it makes for a fluffy texture and saves time.
- Adjust the amount of garlic and cumin according to your taste preference for more or less robust flavor.
- Use fresh lemon juice for best flavor; bottled lemon juice can alter the taste.
- Leftover grain bowls make great packed lunches and can be enjoyed cold or reheated gently.
Ingredients
- 180 g (1 cup)bulgur wheat (fine or medium)
- 400 g (1 can)chickpeas, drained and rinsed
- 2 tablespoonsextra virgin olive oil, divided
- 1 mediumonion, finely chopped
- 2 clovesgarlic, minced
- 1 teaspoonground cumin
- 1 mediumtomato, diced
- 1 mediumcucumber, diced
- 30 g (1 cup)fresh parsley, chopped
- 15 g (½ cup)fresh mint leaves, chopped
- Juice of 1 medium lemon (about 3 tablespoons)freshly squeezed lemon juice
- Saltto taste
- Black pepperto taste
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Equipment
- medium saucepan
- large skillet or frying pan
- knife
- cutting board
- mixing bowl
- measuring spoons
- citrus juicer (optional)
Nutrition per serving
- Calories390
- Protein14 g
- Carbs56 g
- Fat10 g
Step-by-step
Step 1
Rinse the bulgur wheat under cold water. Place it in a medium saucepan and cover with 350 ml (1.5 cups) boiling water. Cover and let soak off heat for 15 minutes until water is absorbed and bulgur is tender.Step 2
Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the chopped onion and sauté for 5 minutes until soft and translucent.Step 3
Add the minced garlic and ground cumin to the skillet. Stir and cook for another 1 minute until fragrant.Step 4
Add the drained chickpeas to the skillet and stir to coat with the onion and spices. Cook for 6-7 minutes, stirring occasionally, until chickpeas are lightly browned and heated through.Step 5
While chickpeas cook, prepare the fresh vegetables and herbs: dice the tomato and cucumber, and finely chop the parsley and mint.Step 6
In a small bowl, whisk together the lemon juice, remaining 1 tablespoon of olive oil, salt, and black pepper to make the dressing.Step 7
Fluff the soaked bulgur wheat with a fork and divide between serving bowls. Top with the warm chickpea stir-fry, fresh tomato, cucumber, parsley, and mint.Step 8
Drizzle the lemon dressing over each bowl. Gently toss if desired and serve immediately.
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