Spiced bulgur, chickpea & squash salad

Vegetarian
Very Healthy
Health score
60%
Spiced bulgur, chickpea & squash salad
40 min.
4
388kcal

Suggestions


If you're looking for a flavorful, healthy, and filling dish, this Spiced Bulgur, Chickpea & Squash Salad is sure to hit the spot! Perfect for lunch, dinner, or as a hearty side dish, it brings together a vibrant mix of roasted butternut squash, red peppers, and chickpeas, all infused with the warmth of harissa paste. The earthy bulgur wheat pairs wonderfully with the tangy, garlicky yogurt dressing, making every bite satisfying and full of flavor. Plus, the addition of fresh baby spinach adds a burst of color and nutrients to this already well-rounded meal.

With a generous amount of fiber, protein, and healthy fats, this recipe is a great choice for anyone seeking a nourishing vegetarian meal that doesn’t compromise on taste. Whether you're preparing it as a main dish or a side, the combination of roasted veggies and a creamy dressing will leave you feeling nourished and satisfied. Plus, it’s ready in just 40 minutes, making it perfect for busy weeknights or a weekend meal prep. Try this easy and nutritious recipe to bring a burst of flavor and wholesomeness to your table!

Ingredients

  •  butternut squash peeled seeded cut into small chunks
  •  bell pepper red seeded roughly sliced
  • tbsp harissa 
  • tbsp cooking oil 
  • 140 bulgur 
  • 600 ml vegetable stock hot
  •  garlic clove crushed
  • 0.5  juice of lemon 
  • 150 yogurt 
  • 400 garbanzo beans drained and rinsed canned
  • 180 baby spinach 

Equipment

  • bowl
  • oven
  • baking pan

Directions

  1. Heat the oven to 200c/fan 180c/gas
  2. Toss the squash and red pepper in the harissa paste and oil.
  3. Spread the chunks out on a large baking tray and roast for 20 mins until softened and the edges of the vegetables are starting to char.
  4. Meanwhile put the bulgur wheat in a large bowl and pour over the hot stock, then cover tightly with cling film and leave to absorb the liquid for 15 mins until the grains are tender, but still have a little bite. In a separate bowl, mix the garlic and lemon juice into the yogurt and season to taste.
  5. Let the bulgur wheat cool slightly then toss in the roasted vegetables, chickpeas and spinach the leaves may wilt a little. Season, if you want, drizzle with the garlicky yogurt and serve warm.

Nutrition Facts

Calories388kcal
Protein13.87%
Fat16.57%
Carbs69.56%

Properties

Glycemic Index
61.33
Glycemic Load
15.35
Inflammation Score
-10
Nutrition Score
40.149999991707%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Luteolin
0.7mg
Kaempferol
2.88mg
Myricetin
0.17mg
Quercetin
1.95mg

Nutrients percent of daily need

Calories:388kcal
19.4%
Fat:7.71g
11.86%
Saturated Fat:1.44g
8.98%
Carbohydrates:72.83g
24.28%
Net Carbohydrates:55.83g
20.3%
Sugar:11.07g
12.3%
Cholesterol:4.88mg
1.63%
Sodium:1043.27mg
45.36%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.52g
29.04%
Vitamin A:26437.77IU
528.76%
Vitamin K:225.97µg
215.21%
Vitamin C:131.35mg
159.22%
Manganese:2.75mg
137.42%
Fiber:17g
68.01%
Vitamin B6:1.18mg
58.87%
Folate:203.82µg
50.95%
Magnesium:196.65mg
49.16%
Potassium:1416.89mg
40.48%
Vitamin E:5.36mg
35.73%
Phosphorus:325.37mg
32.54%
Iron:4.97mg
27.63%
Vitamin B3:5.24mg
26.17%
Vitamin B1:0.39mg
25.86%
Copper:0.49mg
24.49%
Calcium:234.42mg
23.44%
Vitamin B5:1.79mg
17.88%
Vitamin B2:0.29mg
16.96%
Zinc:2.28mg
15.19%
Selenium:5.27µg
7.53%
Vitamin B12:0.14µg
2.31%