Mediterranean Grain Bowl (Fit)

By using fiber-rich local bulgur instead of white rice and replacing heavy dressings with protein-packed hummus and olive oil, we created a low-glycemic bowl that keeps you full longer.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (2 servings), not per serving.

• 1/2 cup dry coarse bulgur · 275 kcal in the whole recipe
• 1/2 cup cooked chickpeas · 165 kcal in the whole recipe
• 4 tablespoons hummus · 161 kcal in the whole recipe
• 1 medium cucumber, diced · 10 kcal in the whole recipe
• 10 cherry tomatoes, halved · 18 kcal in the whole recipe
• 1/4 cup crumbled light feta cheese · 104 kcal in the whole recipe
• 1 tablespoon olive oil · 90 kcal in the whole recipe
• 1 tablespoon fresh lemon juice · 3 kcal in the whole recipe
• A pinch of salt and dried mint

Method

1. Boil the bulgur in 1.5 cups of salted water for about 10-12 minutes until tender, then drain and let it cool.

   

2. Chop the cucumber and cherry tomatoes, and rinse the cooked chickpeas.

   

3. Divide the cooled bulgur into two serving bowls as the base.

   

4. Arrange the chickpeas, cucumber, tomatoes, hummus, and crumbled feta cheese neatly on top of the bulgur.

   

5. Whisk the olive oil, lemon juice, and dried mint together, drizzle over the bowls, and serve cold.

   

A Besly kitchen recipe — portions, macros and step photos by Besly.