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Vegetarian, Meal soups and plant based

Bulgur skillet with peppers and chickpeas

This bulgur skillet with peppers and chickpeas is a complete vegetarian dish for 4, ready in 35 minutes, very easy to make, for €1.60 per serving. The trick is to toast the bulgur in oil with the spices before adding water, so every grain soaks up flavor. It's served with plain yogurt, which mellows out the dish.

A skillet of bulgur, peppers and chickpeas with warm spices, simple and full of flavor.

Bulgur skillet with peppers and chickpeas
Total time
35 min
Difficulty
Very easy
Cost per person
€1.60
Calories per person
580 kcalcalculated by Kiloach, your weight coach
Season
Summer, Fall

The bulgur cooks right in the juices of the tomatoes and softened peppers, picking up their color and flavor without ever turning mushy. Cumin and sweet paprika add a quiet warmth, chickpeas give the dish body, and a spoonful of plain yogurt on top cools everything down at the last second. It all comes together in one skillet, no meat required, and it's anything but bland.

This is the kind of dinner you reach for when you want something complete without spending the whole evening cooking. It works just as well on a busy weeknight as it does on a slower Sunday if you're after a simple, plant based meal. Kids who prefer milder flavors might like a toned down version, but adults will recognize the warmth of a quick couscous dinner, minus the long shopping list that usually comes with it.

The ingredients

4 people

Pantry

  • Bulguroften in the pantry 280 g
  • Canned chickpeasoften in the pantry 400 g
  • Cuminoften in the pantry 1 tsp
  • Sweet paprikaoften in the pantry 1 tsp
  • Olive oiloften in the pantry 3 tbsp
  • Saltoften in the pantry 1 pinch
  • Pepperoften in the pantry 1 pinch

Fruits and vegetables

  • Red bell pepper 2
  • Yellow bell pepper 1
  • Tomatoes 3
  • Onion 1
  • Garlic 2 cloves

Dairy

  • Plain yogurt 2

Allergens Gluten, Lactose

The step by step recipe

  1. Thinly slice the onion, garlic and bell peppers, then cook them in the oil. 8 min

    The peppers should soften and caramelize a little.

  2. Add the bulgur and spices and toast for one minute. 1 min

    Stir so every grain gets coated in oil.

  3. Pour in the diced tomatoes, drained chickpeas and twice the volume of bulgur in hot water, then season with salt and pepper.

    Choose ripe tomatoes, they give off the juice that cooks the grains.

  4. Cover and cook over low heat until the liquid is absorbed. 12 min

    If it starts to stick, add a little hot water, never cold.

  5. Fluff with a fork and serve with plain yogurt seasoned with a bit of pepper.

    Stir a pinch of salt and a drizzle of oil into the yogurt to turn it into a real sauce.

Our tips to get it right

  • Drain the chickpeas well before adding them, otherwise the liquid from the can waters down the flavor of the dish.
  • Measure the water with a cup instead of eyeballing it, the ratio of two parts water to one part bulgur is what gives you separate, fluffy grains.
  • Taste and adjust the salt only at the end of cooking, canned chickpeas are already salted and can throw off the balance if you season too early.

The variations

  • Swap the chickpeas for ready cooked red lentils for a softer texture and a slightly faster cook time.
  • Scatter cubes of feta or sheep's milk cheese on top if you want a richer version, outside of a strictly vegan approach.
  • For a faster version, use pre cut frozen peppers and canned tomatoes, which brings the prep time down to about 20 minutes.

What to serve it with

  • A squeeze of fresh lemon juice before serving
  • Fresh herbs, like cilantro or flat leaf parsley
  • A cold cucumber salad on the side

Storage

This skillet keeps for 2 to 3 days in the fridge in a sealed container. It freezes well for up to 2 months, without the yogurt, which should always be added just before serving. Reheat in a skillet or microwave with a splash of water to bring back the softness of the grains.

Questions about this dish

Can you make this skillet ahead of time for the next day?

Yes, it keeps very well overnight and reheats in just a few minutes in a skillet. Keep the yogurt separate and add it only when serving so it stays fresh.

Can you swap the bulgur for another grain?

Couscous works just as well with the same cooking method. Quinoa is also an option, but it needs a bit more water and a few extra minutes of cooking.

Why does my bulgur turn out sticky instead of fluffy?

This usually happens when the water added was cold or the bulgur wasn't toasted in oil long enough. Let the skillet rest off the heat for a few minutes before fluffing it with a fork.

Is this skillet a good fit for kids?

The spices stay fairly mild, but some kids might find the cumin and paprika a bit strong. You can cut the spice amounts in half for a gentler version that works well for younger palates.

How long does it take to make a bulgur skillet with peppers and chickpeas, served with yogurt?

Count 35 min in total, prep and cooking included. The recipe is rated “very easy”.

How many calories are in a bulgur skillet with peppers and chickpeas, served with yogurt?

About 580 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does a bulgur skillet with peppers and chickpeas, served with yogurt cost?

About €1.60 per serving, or €6.40 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains gluten, lactose. Always check the labels of the products you buy.

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