Bulgur and quinoa bowl with roasted chickpeas
This grain bowl comes straight from the jar, already seasoned with warm spices and vegetables. Heat it gently while you crisp the chickpeas for texture and serve with a soft cheese to cut the spices and round out dinner.
About 330 calories a serving, 11 g protein, 33 g carbohydrate, 17 g fat. From USDA figures for 100% of the ingredients; amounts are the recipe's.
To buy
- 2 ounces feta or soft cheese
From your shelf
- 1 jar Bulgur and quinoa with chickpeas (Kings)
Staples
- 1 tablespoon oil
- pinch salt
- Drain the jar, reserving 2 tablespoons of liquid; spread the chickpeas on a small plate and pat dry with a paper towel.
- Heat 1 tablespoon oil in a small skillet over medium-high heat, add the chickpeas, and shake the pan until golden and crisp, about 8 minutes; season with a pinch of salt and set aside.
- While the chickpeas crisp, warm the grains and vegetables gently in a saucepan over low heat with the reserved liquid, stirring occasionally, until heated through, about 5 minutes.
- Divide the warm grain mixture between two bowls, top each with half the crisp chickpeas and 1 ounce of crumbled feta, and serve at once.
Note Swap the feta for labneh or thick yogurt if you prefer. Leftovers keep three days refrigerated and reheat gently. Serve with a simple green salad or raw vegetables on the side to cut the warmth of the spices.
On the label
VEGETABLES (RED BELL PEPPERS, YELLOW CARROTS, GRILLED EGGPLANT), GRAINS [PRE-COOKED WHEAT BULGUR, COOKED RED QUINOA (CONTAINS SALT)], CHICK PEAS, WATER, SAUCE [WATER, EXTRA VIRGIN OLIVE OIL, SALT, YELLOW LEMON JUICE, CONCENTRATED VEGETABLE JUICE (CARROTS, ONIONS, LEEKS), GARLIC, SPICES (CINNAMON, CARDAMOM), THICKENING AGENTS [XANTHAN GUM, GUAR GUM, GLUCOSE (WHEAT AND/OR CORN)], OREGANO, PEPPER EXTRACT], REHYDRATED RAISIN (CONTAINS SUNFLOWER OIL), DEHYDRATED TOMATOES, HERBS (CORIANDER, MINT).
Kings, frozen dinners & entrees, serving 114 g, package 16 oz/454 g. Ingredients as printed on the label.
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Cooks as quinoa, farro, chickpeas. Half of it left? Use up the quinoa.