If you’re looking for a wholesome, filling, and easy-to-make lunch option, these Bulgur & Quinoa Lunch Bowls recipe are perfect for you! Combining the nutty flavors of bulgur with the fluffy texture of quinoa, this recipe offers a nutritious and satisfying meal that’s packed with protein, fiber, and essential vitamins.
Bulgur & Quinoa Lunch Bowls Recipe
Equipment
- 1 Medium saucepan
- 1 Large mixing bowl
- 1 Knife
- 1 Cutting board
- 1 Measuring cups and spoons
- 1 Fork
- 1 Serving bowls
Ingredients
For the Grains:
- ½ cup bulgur wheat
- ½ cup quinoa, rinsed
- 2 cups water or vegetable broth
- ½ teaspoon salt
For the Vegetables:
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 red bell pepper, diced
- 1 avocado, sliced
- ¼ cup red onion, thinly sliced
- ¼ cup fresh parsley, chopped
For the Dressing:
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 clove garlic, minced
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
Optional Toppings:
- Feta cheese (optional, for a non-vegan version)
- Hummus
- Toasted nuts or seeds (e.g., sunflower seeds, pumpkin seeds)
Instructions
Cook the Grains:
- In a medium saucepan, combine the bulgur wheat, quinoa, water (or vegetable broth), and salt.Bring to a boil over medium-high heat, then reduce the heat to low, cover, and simmer for 15 minutes or until the grains are tender and the water is absorbed.Remove from heat and let it rest for 5 minutes. Fluff with a fork.
Prepare the Vegetables:
- While the grains are cooking, chop the cherry tomatoes, cucumber, red bell pepper, and avocado. Thinly slice the red onion and chop the parsley.
Make the Dressing:
- In a small bowl, whisk together the olive oil, lemon juice, minced garlic, and Dijon mustard. Season with salt and pepper to taste.
Assemble the Bowls:
- In a large mixing bowl, combine the cooked bulgur and quinoa with the chopped vegetables and parsley.Drizzle the dressing over the top and gently toss everything together until well coated.
Serve:
- Divide the mixture into serving bowls. Add your favorite toppings, such as feta cheese (if not vegan), hummus, or toasted nuts/seeds.
Enjoy:
- Serve immediately, or store in the refrigerator for up to 3 days. This dish can be enjoyed warm or cold.
Notes
These Bulgur & Quinoa Lunch Bowls are perfect for a quick, healthy, and satisfying meal. Enjoy the combination of wholesome grains, fresh vegetables, and a tangy dressing!
Whether you’re meal prepping for the week or need a quick lunch fix, these bowls are versatile and can be customized with your favorite vegetables, proteins, and dressings. Not only are they delicious, but they also cater to a variety of dietary preferences, making them a great choice for vegetarians, vegans, and anyone looking to incorporate more whole grains into their diet. Let’s dive into the recipe!
More Vegetarian Recipes:
- Chickpea and Spinach Curry Recipe
- Paneer Tikka Recipe
- Chocolate Orange French Toast Recipe
- Lentil and Quinoa Salad Recipe
Bulgur & Quinoa Lunch Bowls Recipe
Ingredients:
- For the Base:
- 1/2 cup bulgur
- 1/2 cup quinoa
- 1 1/2 cups vegetable broth (or water)
- 1/2 teaspoon salt
- For the Vegetables:
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, finely chopped
- 1 bell pepper, diced (any color)
- 1 avocado, sliced
- For the Protein:
- 1 cup chickpeas, cooked (or canned, drained and rinsed)
- 1/4 cup feta cheese, crumbled (optional for a non-vegan option)
- For the Dressing:
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- 1 garlic clove, minced
- Salt and pepper to taste
- For Garnish:
- Fresh parsley or cilantro, chopped
- Sesame seeds or sunflower seeds
Instructions:
- Cook the Bulgur and Quinoa:
- In a medium saucepan, combine bulgur, quinoa, vegetable broth (or water), and salt. Bring to a boil, then reduce the heat to low and cover. Simmer for 12-15 minutes, or until both grains are cooked and the liquid is absorbed.
- Once done, remove from heat and let it sit covered for 5 minutes. Fluff with a fork and set aside.
- Prepare the Vegetables:
- While the bulgur and quinoa are cooking, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber and bell pepper, and finely chop the red onion. Slice the avocado just before assembling the bowls to prevent browning.
- Prepare the Protein:
- If using canned chickpeas, drain and rinse them well. If using cooked chickpeas, ensure they are tender and seasoned as desired.
- Make the Dressing:
- In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper until well combined.
- Assemble the Bowls:
- Start by dividing the bulgur and quinoa mixture into serving bowls. Arrange the vegetables and chickpeas on top.
- Drizzle the dressing over the bowls, ensuring even distribution. If using feta cheese, sprinkle it over the top.
- Garnish with chopped parsley or cilantro, and add a sprinkle of sesame seeds or sunflower seeds for extra crunch.
- Serve and Enjoy:
- Serve the Bulgur & Quinoa Lunch Bowls immediately, or store them in the refrigerator for up to 3 days if meal prepping. These bowls can be enjoyed cold or at room temperature, making them a convenient and healthy lunch option.
Tips and Variations:
- Add Some Greens: Include a handful of spinach or kale for added nutrition.
- Protein Swap: Try adding grilled tofu, tempeh, or even hard-boiled eggs for different protein options.
- Make it Spicy: Add a dash of chili flakes or a drizzle of sriracha for a bit of heat.
- Switch Up the Grains: If you’re not a fan of bulgur or quinoa, you can substitute them with couscous, farro, or brown rice.
These Bulgur & Quinoa Lunch Bowls are a fantastic way to enjoy a balanced, nutrient-rich meal that’s both flavorful and filling. Customize them to suit your taste and dietary needs, and enjoy a healthy lunch that keeps you energized throughout the day!