Lunch

A warm, gently spiced bulgur bowl with vegetables and greens, inspired by Indian flavors without heaviness. Grounding, fiber-rich, and perfect for a reset meal at the end of the week.

Servings: 4
Time: Prep 15 minutes · Cook 20 minutes · Total ~35 minutes

Ingredients

Bulgur

• 1 cup bulgur wheat, fine or medium (swap with any whole grain on hand)
• 2 cups water or vegetable broth
• Pinch of salt

Vegetables

• 1 small onion, finely diced
• 2 carrots, diced
• 1 cup cauliflower florets, chopped small
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, grated, or ½ tsp ground ginger

Spices

• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• ½ teaspoon turmeric
• ¼–½ teaspoon garam masala (to taste)
• Fresh ground black pepper

Greens & Finish

• 2 cups chopped spinach or kale
• Juice of ½ lemon
• Salt to taste

Optional Toppings

• Fresh cilantro or parsley.
• Toasted pumpkin seeds or raw hemp seeds.

Method

1. Bring the water or broth to a boil in a small pot. Stir in the bulgur and a pinch of salt, cover, and remove from heat. Let stand 10–15 minutes until tender, then fluff with a fork.
2. Meanwhile, heat a large skillet over medium heat with a splash of water or broth. Add the onion and carrots and cook 5–6 minutes until softened.
3. Add the cauliflower, garlic, and ginger and cook another 3–4 minutes, until fragrant and just tender.
4. Stir in the cumin, coriander, turmeric, garam masala, and black pepper. Cook 30 seconds to bloom the spices.
5. Add the cooked bulgur to the skillet and toss gently to combine.
6. Stir in the greens and cook just until wilted.
7. Remove from heat, season with salt, and finish with lemon juice. Taste and adjust gently.

Taste & Texture Notes

This dish is warm and aromatic, not saucy. Bulgur stays light and fluffy while vegetables add gentle sweetness and texture. The spices are grounding and savory, with lemon keeping the finish bright.

Make It Yours

• Add chickpeas or lentils for a heartier bowl.
• Swap cauliflower for green beans or zucchini.
• Use swiss chard instead of spinach or kale.
• Add a dollop of plant-based yogurt (cashew, soy or coconut) for creaminess.
• Enjoy warm or at room temperature. Makes for great leftovers.

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