Recipe description
June 12, 2026
Bulgur Bowl with Chickpeas and Mint
A gut-friendly bulgur bowl with chickpeas and mint for fiber and balance.
88%
General Gut Health Match
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We found the following allergens in the recipe ingredients: egg, sulfites
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from chickpeas and bulgur plus vegetables.
- Includes polyphenol-rich mint and colorful herbs for dietary diversity.
- Balanced plant-based protein with fiber and slow-digesting carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Bulgur
1
cup
Chickpea
1
cup
Mint
0.5
cup
Oil, olive
2
tablespoon
Cucumber
1
piece
Tomato
1
piece
Onion, red
0.5
piece
Lemon juice
1
tablespoon
Salt
0.5
teaspoon
black pepper
0.25
teaspoon
Instructions
1
Rinse the bulgur under cold water and then soak it in hot water for about 20 minutes until tender.
2
In a large bowl, combine the cooked bulgur, chickpeas, finely chopped fresh mint, diced cucumber, diced tomato, and chopped red onion.
3
Drizzle with olive oil and lemon juice, then season with salt and black pepper to taste. Mix well.
4
Serve immediately or let it chill in the fridge for 30 minutes before serving for enhanced flavors.
More Recipes For Your Gut
Nutrition
520 kcal
Calories
22 g
Protein
68 g
Carbohydrates
12 g
Fiber
6 g
Sugar
14 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
What are the main ingredients and why is this bowl fiber-rich?
The bowl centers on bulgur, chickpeas, and mint, plus colorful vegetables and herbs. Bulgur and chickpeas provide both soluble and insoluble fiber, supporting digestion as part of a varied diet.
Is this bowl vegan or vegetarian?
Yes—it's plant-based with no animal products.
Is bulgur gluten-free?
Bulgur contains gluten, so it’s not suitable for gluten-free diets. You can substitute gluten-free grains such as quinoa, millet, or brown rice.
Can I customize it with different vegetables or herbs?
Absolutely—use whatever colorful vegetables and fresh herbs you like.
How should I store leftovers?
Refrigerate in a covered container and eat within 3–4 days; reheat gently.
How do I cook this if I’m starting from dry ingredients?
If using dried chickpeas, soak or cook until tender; canned chickpeas work well for convenience. Bulgur cooks quickly in simmering water, about 12–15 minutes.
Is this dish good for digestion and a microbiome-friendly diet?
The fiber from bulgur and chickpeas supports regular digestion; pairing with greens and mint adds polyphenols and plant diversity.
Can I make this ahead for meal prep?
Yes—prepare the components in advance and assemble later; store greens separately to keep them crisp.
How can I make it more flavorful?
Add lemon juice or a drizzle of olive oil, salt, pepper, and extra herbs like parsley or dill; citrus brightens the flavors.
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