Easy & Healthy Bulgur and Spinach Recipe

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Whole Food Plant-BasedOil-freeSugar-free

Super tasty and easy Bulgur and Spinach recipe!

Highly nutritious bulgur mixed with spinach, onion, garlic, seasoned with various spices!

Superbly healthy, with only whole plant ingredients!


Definitely one quick and easy meal, that is ready in no time!

Serve it with a bowl of fresh salad and you will have a complete health-boosting lunch or dinner. This healthy Bulgur and Spinach Bake recipe combines perfectly with our Easy Garlic-Tahini Sauce.

Health benefits of eating bulgur

  • Bulgur is a whole grain, meaning that all parts of the wheat kernel are preserved.
  • It is rich in fiber that promotes digestion and stimulates the healthy bacteria in your guts.
  • A good source of manganese, iron, and magnesium.
  • It maintains lower insulin levels and a balanced blood sugar level.
  • It helps with weight loss.


A Meal that Heals

Whole natural plant foods!

Nothing heavily processed added. No animal foods. No oil!!!

Instead, you get to eat bulgur as main source of calories. Since it is an unprocessed, whole grain, bulgur is rich in healthy complex carbs that help you stay healthy and lose weight.

Spinach is a known health food, rich in iron, calcium, vitamin C, K, B6, B9, E, magnesium, potassium, antioxidants…

Garlic and onion are also nutritional powerhouses, rich in antioxidants and disease-fighting organosulfur compounds. Antioxidants are basically detoxifiers. They reduce oxidative stress resulting from pollution, toxins as well as your metabolism.


If you are worried about your protein, whole plant-based foods meet all your needs. Pumpkin seeds, for example, are super-rich in protein as well as magnesium, zinc and healthy fats.

You will also get a healthy dose of Omega-3 fats from flax seeds. Flax is also abundant in lignans, powerful anticancer and immune system boosting compounds.

To further boost the taste and the micronutrient content of this dish, we added oregano, basil, and cumin. Micronutrients are essential for great health and they also reduce the hunger drive so you can stay slim and healthy.


How to prepare Healthy Bulgur and Spinach Bake

The one thing I love about bulgur is that it is super quick and easy to prepare.

Just put it in a pot with boiling water and it is ready for about 12-15 mins. I prefer to boil the water in advance until I prepare the other products for the meal. I use my electric kettle and find it very useful! Even if you have put more water don’t worry, the bulgur soaks it when you let it covered for several minutes after it is cooked.

To chop the spinach I use my favorite kitchen appliance – the food processor. It saves me a lot of time, especially when you have to chop vegetables. Just place the onion, spinach, garlic, and pumpkin seeds and pulse for several minutes. I like the smooth green mixture that forms.


I don’t cook the veggies in advance. This way more nutrients are preserved in them, which is my main goal in cooking.

Now mix the smooth green mixture with the bulgur and enjoy how it turns green. I love it! Season with the spices and put in the oven.


More Spinach Recipe Ideas

If you have tried this Easy & Healthy Bulgur and Spinach Recipe, you can also check some other healthy ideas.

If you give this Easy & Healthy Bulgur and Spinach Bake a try, I’d love a comment and recipe rating below. You can snap a picture and don’t forget to tag me in your Instagram or Facebook post with @wellnessdove and #wellnessdove, I would love to see your remakes!

Easy & Healthy Bulgur and Spinach Recipe

Venelina Dove M.D.
A truly healthy recipe that is free from oil, processed ingredients, and animal products.
Tastes amazingly with hearty bulgur and fresh herbs, onions, and spinach.
Completely whole foods plant-based, this vegan meal is great for the health-conscious or those looking to lose weight.
4 from 1 vote
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Main Dishes
Cuisine Middle East
Servings 3 -4 servings
Calories 292 kcal



  • Preheat the oven to 200°C (400°F).
  • Place the water and bulgur in a pot. Bring to a boil, reduce the heat and simmer for about 15 mins. When it is ready, remove from the heat and cover with a lid for about 10 mins until it soaks in its water completely.
  • Meanwhile, put the spinach, onion, garlic, and pumpkin seeds in a food processor. Blend until finely chopped. Scrape the sides from time to time.
  • In a large bowl combine the cooked bulgur and the spinach mixture. Season with the spices (oregano, basil, cumin, and salt). Fold in the ground flax seeds and stir everything until well combined.
  • Transfer it to a 9" (22 cm) round baking pan and flatten the surface. Bake for about 15 mins.

You can find detailed instructions with photos in the post above.


  • If needed, add a tablespoon of water in the food processor to go easily.


Serving: 1gCalories: 292kcalCarbohydrates: 50gProtein: 14gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 6gSodium: 424mgFiber: 16gSugar: 3g
Tried this recipe?Let us know how it was!


Author Image

I’m Venny, I am a medical doctor and I believe great health stems from eating whole plant foods. Here you’ll find delicious (mostly) oil-free whole food, plant-based recipes and learn how food makes you healthy!

1 thought on “Easy & Healthy Bulgur and Spinach Recipe”

  1. 4 stars
    Made this tonight with some left over bulgar wheat. It made a tasty and hearty dinner with the tahini drizzle. It doesn’t look the prettiest but I will make it again as it’s nice and filling too with some lovely crunch fro the pumpkin seeds. I left some of it in the oven on a lower heat to cook longer and it formed a delicious crust and those lovely crispy bits around the edges. Thanks for the recipe I am a relative newbie to plant based eating of only 5 months and always on the lookout for new things to try.

4 from 1 vote

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