Recipe description
June 25, 2026
Bulgur with chickpeas and carrot
A fiber-rich bowl of bulgur, chickpeas, carrot for gentle digestion.
Plant Based
High Fiber
Protein Rich
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from bulgur, chickpeas, and carrots.
- Includes plant-based protein and polyphenol-rich vegetables for gut-friendly diversity.
- Simple, quick to prepare with minimal ingredients.
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
Carrot
1
piece
olive oil
2
tablespoon
Salt
1
teaspoon
pepper
1
teaspoon
Water
2
cup
Instructions
1
Rinse the bulgur under cold water and drain.
2
In a medium pot, combine the bulgur and water, and bring to a boil.
3
Once boiling, reduce the heat to low, cover, and let simmer for about 12-15 minutes until bulgur is tender and water is absorbed.
4
While the bulgur cooks, peel and dice the carrot.
5
In a large skillet, heat olive oil over medium heat and sauté the diced carrot for about 5 minutes until tender.
6
Add the chickpeas to the skillet and cook for an additional 3-4 minutes.
7
Fluff the cooked bulgur with a fork and combine it with the chickpeas and carrot mixture.
8
Season with salt and pepper to taste, then serve warm.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
14 g
Protein
58 g
Carbohydrates
11 g
Fiber
6 g
Sugar
9 g
Fat
1 g
Saturated fat
1.0 g
Salt
FAQ
What is bulgur and what role does it play in this dish?
Bulgur is whole-grain wheat with a chewy texture; it forms the base and provides fiber.
Is this dish gluten-free?
Bulgur is made from wheat, so it is not gluten-free; substitute with quinoa or rice if needed.
How long does it take to cook?
About 15–20 minutes of cooking; total time with prep is around 25–30 minutes.
How many servings does this make?
Serves about 2–4, depending on portion size.
Should I use canned or dried chickpeas?
Canned chickpeas are convenient; dried chickpeas require soaking and longer cooking.
How can I customize with herbs or spices?
Add cumin, coriander, paprika, parsley, dill; lemon zest/juice; finish with fresh herbs.
How should I store leftovers?
Store in an airtight container in the fridge for 3–4 days.
Can I make this ahead or freeze it?
It stores well in the fridge; freezing is possible but may affect texture.
What key nutrients does this dish provide?
It supplies fiber from bulgur and chickpeas, plus prebiotic fiber; carrots add polyphenols; together they support gut diversity.
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