Mediterranean Grain Bowl

Enjoy a healthy grain in this Mediterranean bowl.

Mediterranean Grain Bowl. Linda Gassenheimer/TNS

By Linda Gassenheimer Tribune News Service

Have you thought about eating more whole grains? We keep hearing they’re good for us. I found a box of bulghur wheat in my pantry and thought this would be perfect for a quick meal using a whole grain.

Bulgur, sometimes called bulghur, is wheat kernels that have been steamed, dried, and crushed. For this dinner they only need to soak in hot water for 20 minutes. I start soaking them while gathering my other ingredients. Store bought hummus, crumbled feta cheese, and vegetables complete this delicious and easy, quick dinner.

Helpful Hints

• Any type of lettuce can be used instead of arugula.
• Any type of crumbled cheese such as blue cheese can be used.

Countdown

• Place bulgur wheat in hot water.
• Assemble the remaining ingredients.
• Place ingredients in two bowls.

Shopping List

To buy: 1 container bulgur wheat, 1 bottle reduced-fat salad dressing, 1 can reduced sodium chickpeas, 1 container cherry tomatoes, 1 bag arugula, 1 container hummus, 1 cucumber, 1 container crumbled feta cheese, 1 box whole wheat crackers.

Mediterranean Grain Bowl

Serves 2

• 1/2 cup bulgur wheat
• 6 tablespoons reduced fat salad dressing
• 1 cup reduced sodium canned chickpeas
• 1 cup cherry tomatoes
• 2 cups fresh arugula
• 3/4 cup hummus (store bought)
• 1 cup sliced cucumber, peel washed and left on
• 3/4 cup crumbled feta cheese
• 6 whole wheat crackers

Place bulgur wheat in a medium-size bowl and add hot water to cover. Let stand for 20 minutes and drain. Place dressing in a small bowl. Drain and rinse the chickpeas. Add to the dressing and toss. Divide in half and place them around the edge of two bowls, reserving the dressing left behind. Working around the edge of the two bowls, place tomatoes next to the chickpeas and the sliced cucumbers next to the tomatoes. Divide the hummus in half and spoon it next to the cucumbers. Next place the arugula next to the hummus. Place the feta cheese in the remaining spot to complete the food around the edge of the bowl. Add the drained bulgur to the center of each bowl. Drizzle the reserved salad dressing over all the ingredients. Serve with the crackers.

Per serving: 602 calories (41 percent from fat), 27.6 g fat (10.6 g saturated, 8.5 g monounsaturated), 53 mg cholesterol, 26.1 g protein, 69.4 g carbohydrates, 17.3 g fiber, 1065 mg sodium.

Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.” Listen to Linda on www.WDNA.org and all major podcast sites. Email her at [e-mail]. Copyright 2025 Tribune Content Agency, LLC

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