A Practical Guide To Healthy Living
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Bulgur With Red Peppers, Chickpeas & Spinach


This is a goodie, friends.  It’s adaptable (vegetarian or vegan, anyone?) and tasty and easy.  You can choose to go hardcore and roast the peppers yourself (I did, but I rarely do – I won’t judge you if you decide to just open a jar) and/or cook the chickpeas yourself (I didn’t – Eden Organics in the can is this housewife’s little helper).  But bottom line, any way you do it up, this is a satisfying meal loaded with nutrition.

Bulgur with Roasted Red Peppers, Chickpeas & Spinach (adapted from Everyday Food)

1 c. bulgur
2 c. low-sodium chicken broth (or vegetable broth)
2 red bell peppers
1/2 c. extra-virgin olive oil
1 can (14.5 oz.) chickpeas, drained, rinsed, and patted dry
1 medium onion, chopped
4 c. baby spinach
Kosher salt and freshly ground black pepper to taste


In a medium saucepan, bring the broth to a boil.  Add the bulgur and remove from the heat.  Soak until tender, about 30 minutes.  If there is any liquid remaining, drain in a fine-mesh sieve, pressing to remove as much liquid as possible.

Meanwhile, roast the peppers over a low gas flame or under the broiler, turning frequently with tongs (I used the broiler so I could prep the onions and chickpeas at the same time, plus, if you have arthritis like me, holding a pepper in tongs over an open flame for 8+ minutes is a form of torture).  After about 8-10 minutes, the peppers should be blackened on all sides.  Put the peppers in a bowl and cover it tightly with plastic wrap.  Let cool.  Peel off charred skins; discard the seeds and stems.  Whether you’ve roasted them yourself or you’re using jarred roasted red peppers, chop your peppers into 3/4-inch pieces.  Set aside.

In a large skillet, heat the oil over medium-high heat.  Fry the chickpeas until golden brown and lightly crisp, about 4 minutes.  Using a slotted spoon, remove the chickpeas to a plate lined with paper towels and season immediately with Kosher salt.

In the same oil, fry up the onion until lightly browned.  Using a slotted spoon, remove the onion to another plate lined with paper towels.

Place the spinach in a large bowl.  Add the warm/hot bulgur, chickpeas, peppers and spinach, along with a tablespoon of the oil leftover from frying the chickpeas and onions.  Toss and season to taste with more Kosher salt and freshly ground black pepper. 

Serves 4.

© 2010, Sarah. All rights reserved.

  • AllisonS

    Must try this! It has so many of my favorite ingredients!

  • Semi-Sweet Sarah

    @Kelly – with all the experimenting you do, I’d think bulgur would be great for you – a virtually blank slate!! @Karen – really anything you like would probably work . . . I’d stay away from watery veggies but even cut green beans might work. The more flavorful the better, though, this is a mild dish to start with . . . . or just up the spinach!

  • Karen

    Hi Sarah –

    Any suggestions on what I could substitute for the red peppers? Sarah Jane doesn’t “do” red peppers but otherwise this sounds like it would be a good dish for us to try.

    She just tried to make some dairy free choco-chip cookies – yummy – could never tell they were dairy free if you ask me.


  • http://www.pink-apron.com Kelly

    I definitely don’t think about cooking with bulgur as much as I should. This looks like a fun and simple way to serve it up.
    .-= Kelly´s last blog ..Chocolate Peanut Butter Sauce =-.