Lebanese Lentil and Bulgur Grain Bowl With Sumac-Spiced Chicken
A wholesome and hearty Lebanese-inspired grain bowl featuring a bed of fragrant bulgur and lentils, topped with tender sumac-spiced chicken stir-fried to perfection. Enhanced with fresh seasonal vegetables and a tangy lemon-tahini dressing for a balanced, weeknight-friendly meal.
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Servings
Originally developed for 4 servings.
Ingredient checklist
Method
- No timer neededRinse bulgur wheat and lentils separately under cold water until water runs clear.
- 15:00In a medium saucepan, combine lentils with 480 ml (2 cups) water and a pinch of salt. Bring to a boil, then reduce to a simmer and cook covered for 15–18 minutes until lentils are tender but intact. Drain any excess water and set aside.
- 15:00Place bulgur in a heatproof bowl. Pour 480 ml (2 cups) of boiling water over it, cover tightly with a lid or plate, and let it soak for 15 minutes until water is absorbed and bulgur is tender. Fluff with a fork and set aside.
- No timer neededWhile grains cook, prepare the lemon-tahini dressing by whisking tahini, lemon juice, minced garlic, olive oil, water, and salt in a small bowl until smooth. Add more water if needed for desired consistency. Set aside.
- 05:00In a large skillet, heat 1 tablespoon olive oil over medium-high heat. Add sliced onion, bell pepper, and carrot. Stir-fry for 4–5 minutes until vegetables are softened but still crisp. Remove from pan and set aside.
- 08:00Season chicken strips with sumac, cumin, salt, and pepper. In the same skillet, add a little olive oil if needed and stir-fry the chicken over medium-high heat for 6–8 minutes until cooked through and lightly browned. Ensure internal temperature of chicken reaches at least 74°C (165°F) for safety.
- 02:00Return the cooked vegetables to the skillet with the chicken, toss to combine and warm through for 1–2 minutes.
- No timer neededTo assemble, mix the cooked lentils and bulgur together in a large bowl. Divide the grains among serving bowls. Top with the sumac-spiced chicken and vegetable stir-fry. Drizzle with the lemon-tahini dressing and garnish with diced cucumber for freshness.
Chef tips
- To save time, soak bulgur and cook lentils simultaneously.
- You can swap bulgur for quinoa or couscous if preferred, adjusting cooking method accordingly.
- Adjust the amount of sumac depending on your taste for tanginess.
- Use fresh seasonal vegetables available to you for best flavor and nutrition.
- Make sure chicken is cooked thoroughly to avoid any food safety risks.
Equipment check
- medium saucepan with lid
- large skillet or frying pan
- mixing bowl
- knife
- cutting board
- measuring cups and spoons
- spatula or wooden spoon
Nutrition per serving
- Calories450
- Protein35 g
- Carbs50 g
- Fat12 g
Tags
Behind the dish.
Overview
This Lebanese Lentil and Bulgur Grain Bowl is a nutritious, vibrant bowl combining hearty cooked lentils and bulgur wheat. Topped with juicy, sumac-spiced chicken stir-fried until tender, and fresh seasonal veggies, it's finished with a zesty lemon-tahini dressing. This bowl delivers an earthy, tangy, and satisfying meal perfect for any night of the week.
Why you’ll love it
- Wholesome and balanced, combining protein, fiber, and fresh produce.
- The sumac-spiced chicken adds a unique tangy Middle Eastern flavor.
- Quick and easy to prepare, great for weeknight dinners.
- Versatile bowl that can adapt to seasonal vegetables you have on hand.
Ingredient notes
Bulgur: Use fine or medium-coarse bulgur wheat for quick cooking and softness.
Lentils: Brown or green lentils work best as they hold shape when cooked.
Chicken: Boneless, skinless chicken breasts or thighs, cut into bite-sized strips.
Sumac: A tangy red spice that imparts citrusy notes; available at Middle Eastern markets or online.
Lemon-tahini dressing: Combines tahini, fresh lemon juice, garlic, and olive oil for a creamy and bright dressing.
Serving & storage
Serve the grain bowl warm or at room temperature. Enjoy immediately for best texture and flavor.
Refrigerate any leftovers in an airtight container for up to 3 days. Reheat the chicken gently to avoid drying out. The grains and vegetables can be served cold or reheated.
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