Written by: Elizabeth Montemorano
Edited by: Hope E. Davis
Bulgur with Chickpeas, Spinach, and Za’atar
Bulgur is an amazing and easy-to-make side dish made with grains, beans, and vegetables that is healthier than rice. Check out the RxHealthyHabits YouTube Channel short clip with Elizabeth's remarks about this delicious dish. It's after the intro video under shorts https://www.youtube.com/channel/UC6hlP_aVM9hcyIa8H-2vJNQ
Why Do I Like This Bulgur Recipe?
This recipe appealed to me immediately as something that would provide the nutrition as well as healthy, low glycemic carbs that we need pre and post-workout. The spinach really elevates the bar, and truth be told, I followed the recipe exactly, but next time I’d add the whole 10 oz of fresh spinach for its nutritional value.
Why is this Flavor Profile so Unique?
Did you notice the middle eastern spice za'atar in the title? That gives it a unique flavor profile. No, you can’t sub it out, but I can give you a recipe to make it yourself if you can’t find this spice. The only odd ingredient is sumac but not one you can leave out. Don’t worry. It’s not like poison sumac.
What is Bulgur?
Bulgur is made from hard red winter wheat. If you can’t find bulgur, buy hard red winter wheat and put your food processor to the test. I also happen to have Farro on hand in bulk and will do the same with that next time to use what I have.
Whole grains have a much longer shelf life, but like every other seed, it will deteriorate nutritionally over time. I think it’s better to preserve its benefits by using it and replacing it rather than continuing to buy more to suit a recipe. (ref #3)
How to Cook Bulgur
Bulgur is very similar to rice and can be cooked much the same way. You can simply add water to a pan, boil it, then add the Bulgur and simmer for about 15 minutes. We, however, recommend using your Instant Pot to speed up the process!
Where to Buy Bulgur Wheat?
Believe it or not, you can buy bulgur on Amazon! So convenient! We assume you can also find it at your local grocery store as well, but in some areas, you may need to head to a specialty grocery store.
Is Bulgur Gluten Free?
Because it is made of wheat, Bulgur, while healthy, is not gluten-free.
Is Bulgur Healthier Than Rice?
“Nutrition wise, bulgur wheat is definitely healthier compared to rice, as bulgur contains twice as much fiber, which is very important for a healthy digestive system and controlling blood sugar levels.” Nutritionist Suzie Sawyer notes that bulgur wheat is especially better than white rice(Ref #4).
What is Za’atar?
Za’atar is a flavorful Middle Eastern spice blend used in many dishes throughout the Middle East, and like curry, it varies from region to region depending on where you are( Ref #1).
What Is Za’atar Made Of?
Za’atar Spice is a blend of savory dried herbs like oregano, marjoram, or thyme, and toasted earthy spices like cumin and coriander, with sesame seeds, salt, and the most important ingredient of all… sumac! Sumac gives it the delicious, unexpected tanginess that, to me, is the key to the best zaatar.
What Do I Need to Make this Bulgur Recipe?
(Fun Fact, the Latin abbreviation for the word recipe is Rx!)
3 T extra V olive oil
1 onion chopped fine
½ t table salt ( I use Diamond Crystal Salt exclusively, so 2t of DCS; go to the website for details)
3 cloves garlic minced
2 T za’atar divided
1 cup medium grind bulgur rinsed**
15 oz can chickpeas drained and rinsed
1 ½ cup water
5 oz baby spinach chopped*
1 T lemon juice with wedges for garnish
How Do You Make Bulgur?
First, pull out your new BFF of the kitchen, your IP (Instant Pot), (see link amazon) set it to saute, and heat 2 tablespoons of oil until it shimmers.
Next goes the onion and salt, cook until it softens, several minutes.
Now add the garlic and 1 tablespoon of za’atar (not both!) it will become fragrant in less than a minute
Be ready to add the bulgur, chickpeas, and water. (I’m going to try my stock next time just for nutritional value, it did not lack flavor)
Lock the lid and set the pressure valve closed. Select high pressure and cook for 1 minute. Turn the pot off and quickly release pressure (see manual if you are unclear).
Remove the lid away from you to prevent steam burn or loss of eyelashes.
Fluff the bulgar with a fork then lay a clean towel over the pot, replace the lid loosely and let it sit for 5 minutes.
Add spinach*, lemon juice, remaining za’atar, and 1 tablespoon of finishing olive oil (the good stuff!) Toss to combine, and taste to avoid oversalting as the za’atar really packs a punch! I hit it with Szechuan peppercorn ;-) (an idea to beef up your MSS order; so fragrant!), but that’s me, and served with lemon wedges.
Why is it Important to Find a Good Spice Source to Flavor Your Dishes?
I have a website where I order za’atar is MySpiceSage.com.
I'm hoping to add them as an affiliate soon on the website since we use their spice so often. Why do I like them?
They ship the next day, so I get them quickly.
The dried spices have amazing quality compared to store brands
They sell containers but the spices come in resealable heavy plastic bags. I date mine so I know when I need to reorder.
A good rule of thumb…one year or when you can’t smell them so intensely. If you can’t get together an order worthy of free shipping, phone a friend!
Let me know your thoughts!!
Buon Appetito!
Elizabeth Montemorano
Ref #5 https://www.amazon.com/Instant-Pot-Multi-Use-Programmable-Pressure/dp/B00FLYWNYQ/ref=sr_1_1_sspa?crid=1E3LZVWZHIVM2&keywords=instant+pot&qid=1663261844&sprefix=instant%2Caps%2C131&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEzS05VUDdFOUIzSjhBJmVuY3J5cHRlZElkPUEwNDU5ODk1QTY3QkZGMTZQOTQ5JmVuY3J5cHRlZEFkSWQ9QTA2MzQ0MDEzSEUxWldRM0NIUjI5JndpZGdldE5hbWU9c3BfYXRmJmFjdGlvbj1jbGlja1JlZGlyZWN0JmRvTm90TG9nQ2xpY2s9dHJ1ZQ==
Ref #6
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