Bulgur Bowl with Roasted Carrots and Garlic Yogurt
In short: Nutty bulgur topped with cumin-roasted carrots and chickpeas, garlicky yogurt, dried apricots, almonds and parsley. A filling vegetarian bowl. It takes about 55 min in total and makes 4 servings.
- Prep
- 20 min
- Cook
- 35 min
- Total
- 55 min
- Servings
- 4
- Difficulty
- Easy
- Calories
- 485 kcal
Bulgur cooks quickly with boiling water and has a pleasant nutty chew that holds up to roasted vegetables. Here, thick carrot sticks and chickpeas roast together with cumin until caramelized at the edges. A garlic and lemon yogurt sauce cools the dish, and chopped apricots add small pockets of sweetness. It is a dependable lunch for the week, since everything keeps well and the flavors improve overnight.
Instructions
- Heat the oven to 220°C (425°F). Toss the carrots and chickpeas with 2 tablespoons of the oil, the cumin and 1/2 teaspoon of the salt on a large baking sheet.
- Roast for 30 to 35 minutes, turning once halfway, until the carrots are tender and browned at the edges and the chickpeas are crisp.
- Put the bulgur in a heatproof bowl with the remaining 1/4 teaspoon of salt and the remaining tablespoon of oil. Pour over the boiling water, cover and leave for 15 minutes until the grains are tender and the water is absorbed.
- Fluff the bulgur with a fork and stir in the apricots. Taste and adjust the salt.
- Stir the yogurt, garlic, lemon juice and salt together.
- Divide the bulgur among four bowls and top with the roasted carrots and chickpeas. Add a generous spoonful of yogurt and scatter with almonds and parsley.
Tips
- Use coarse bulgur for bowls. Fine bulgur, the kind used for tabbouleh, turns mushy when soaked for this length of time.
- Replace the yogurt with a vegan alternative, or whisk tahini with lemon juice and water for a dairy-free sauce.
Questions and answers
How long does bulgur salad keep?
Stored without the yogurt, it keeps for 4 days in the fridge. Add the yogurt and herbs when serving.
Is bulgur gluten-free?
No. Bulgur is cracked wheat and contains gluten. Substitute quinoa or brown rice for a gluten-free bowl.
Can I use other vegetables?
Yes. Cauliflower, sweet potato, beets and parsnips all roast well. Adjust the roasting time depending on how thickly they are cut.
How long does it take to make Bulgur Bowl with Roasted Carrots and Garlic Yogurt?
About 55 min in total: 20 min of preparation and 35 min of cooking.
How many calories are in Bulgur Bowl with Roasted Carrots and Garlic Yogurt?
About 485 kcal per serving, with 15 g of protein, 69 g of carbohydrates and 17 g of fat. These values are estimates.
Nutrition per serving
| Calories | 485 kcal |
|---|---|
| Protein | 15 g |
| Carbohydrates | 69 g |
| Fat | 17 g |
| Fiber | 15 g |
| Sugar | 15 g |
| Sodium | 800 mg |
Estimated values, calculated from the ingredients.
