Za’atar Grilled Chicken Bulgur Bowls with Tahini Sauce

Za’atar spiced grilled chicken is paired with fluffy bulgur, roasted vegetables, feta cheese, and creamy tahini sauce in this healthy, flavor-packed main course. 

This post is brought to you by Bob’s Red Mill. 

Lately I’ve been struggling with the age-old question: “what the hell should we make for dinner?” Regardless of how large a role cooking plays in your life, I feel like this is a question that plagues many of us.

Thankfully, I have a few favorites that we turn to time and time again in this often-occurring predicament. That being said, I’m always looking for trusty (preferably healthy!) main course recipes that pack flavor, can be prepared easily, and make great leftovers. These za’atar grilled chicken bulgur bowls have been in our rotation for months, and I’m so excited to share them with you!

Please don’t be intimidated by the ingredient list or recipe length. This dish comes together in a few steps – many being hands-off – and I’ll share time-saving, preparation tips below that help make this meal come together even more quickly! Let’s get started.

I don’t know about you, but I’m very much into the grain bowl trend. It is so nice being able to create an all-in-one dinner that pulls together all the main essentials in one bowl.

If grain bowls had a formula, it would be:

1. grains
2. vegetables
3. protein (meat, tofu, etc.)
4. sauce, topping, + garnishes

Fluffy whole-grains make up the hearty base, vegetables and protein are added in some form or other, and the whole thing is pulled together with a few zesty garnishes and toppings. Toppings are key! [Also, I’m obsessed with toppings.]

Grains are the starting points of one-bowl meals, and a very important one at that. For these za’atar grilled chicken bowls, we’re using bulgur!

Bulgur, made from whole grain soft white wheat, doesn’t get nearly enough credit and attention in the whole grain world. It is a staple of Middle Eastern  and Mediterranean cuisine, and most popularly known for its role in classic tabbouleh.

Bulgur is, by far, one of my favorite whole grains, because it cooks incredibly quickly (about 10-12 minutes!) and consistently, packs a healthy amount of fiber and protein (1/4 cup contains 5 grams of each), and has a great nutty texture. One of the reasons why bulgur cooks so quickly is that it is sold in par-boiled form.

If you’ve seen bulgur at the grocery store, you’ve probably noticed that it can come in a variety of forms or ‘grinds’: fine (#1), medium (#2), coarse (#3), and very coarse (#4). They are all made from the exact same whole grain, but will vary in cooking time and texture.

My favorite grind, and coincidentally the most commonly found in my experience, is medium (#2) grind. I have been using Bob’s Red Mill golden bulgur (medium #2 grind) for years, and it is the one used in today’s recipe.

It is heartier than fine bulgur (which resembles the texture of couscous), but is still fluffy once cooked (unlike other whole wheat grains such as wheat berries or farro!).

The cooked bulgur is topped with za’atar grilled chicken and roasted vegetables. If you haven’t cooked with za’atar, I highly recommend getting your hands on some immediately!

It is a Middle Eastern spice blend made from toasted sesame seeds, sumac, and thyme (and occasionally a few other spices!). You can try your hand at making your own – though sumac is difficult to find – but I’ve had better luck finding za’atar spice blend online or in the international aisle of my grocery store.

It can be used in so many things (or just sprinkled on meat or vegetables before serving!), and once you’ve tried it – you’ll want to put it on everything!

The bowls are finished off with creamy tahini sauce (this stuff is so addictive and I used a similar one on this roasted carrot lentil salad), crumbled feta, fresh dill and mint. So many awesome flavors in one bowl – I love this dish!

To make this meal even more weeknight-friendly, try the following:

• cook the bulgur the night before, store in the fridge, and reheat just before serving
• prep the tahini sauce several days in advance; store in the fridge and whisk in a teaspoon or two of warm water to loosen before serving

Za'atar Grilled Chicken Bulgur Bowls with Tahini Sauce

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Yield: 4 Servings

Prep: 15 minutes minutes

Cook: 30 minutes minutes

Total: 45 minutes minutes

Za’atar spiced grilled chicken is paired with fluffy bulgur, roasted vegetables, feta cheese, and creamy tahini sauce in this healthy, flavor-packed main course.

Ingredients

For the Za’atar Chicken:

• ¼ cup (60 mL) extra virgin olive oil
• 2 heaping tablespoons za’atar spice blend salt-free
• 1 tablespoon fresh lemon juice
• 2 garlic cloves grated with a microplane or finely minced
• pinch dried red pepper flakes
• 1 lb (16 oz) chicken tenderloins tendons trimmed and discarded
• kosher salt
• freshly ground black pepper

For the Roasted Vegetables:

• 2 medium eggplant (roughly 1 lb) trimmed and cut into ¾-inch chunks
• 2 medium zucchini (roughly ¾ lb) trimmed and cut into ¾-inch chunks
• 12 ounces cherry tomatoes (roughly ¾ lb)
• 2 tablespoons (30 mL) extra virgin olive oil
• 1 teaspoon za’atar spice blend
• kosher salt
• freshly ground black pepper

For the Bulgur:

• 1 cup Bob’s Red Mill Golden Bulgur medium grind #2
• 2 cups (480 mL) cold water
• large pinch kosher salt

For the Tahini Sauce:

• ¼ cup tahini paste I recommend Soom brand
• 2 tablespoons (30 mL) fresh lemon juice
• 2-3 tablespoons (30-45 mL) warm water
• kosher salt
• freshly ground black pepper

For Serving:

• 3-4 ounces crumbled feta cheese see recipe note
• fresh dill sprigs for garnishing
• fresh mint leaves, torn for garnishing
• za’atar spice blend for sprinkling

Instructions 

• Marinate the Chicken: Combine the olive oil, za’atar spice blend, lemon juice, garlic, and pepper flakes in a gallon-size Ziploc container (or in a large shallow container). Add the chicken, squeeze out any excess air from the bag, close, and distribute the marinade evenly on the chicken pieces. Refrigerate and marinate, flipping the chicken several times throughout, for a minimum of 45 minutes or up to 2 hours.
• Prepare the Roasted Vegetables: As the chicken is finishing marinating, preheat the oven to 450°F (230°C) with a rack in the center position. Pat the eggplant and zucchini dry with a clean kitchen towel, and transfer to a half sheet pan. Drizzle and toss with the olive oil, za’aatar blend, salt, and pepper, and distribute into an even layer. Roast for 20 to 25 minutes, tossing halfway through, or until the vegetables are lightly caramelized and the tomatoes have just burst.
• Cook the Bulgur: As the vegetables are roasting, cook the bulgur. Combine the bulgur, cold water, and salt in a small saucepan. Bring to a boil, cover, and reduce the heat to a simmer. Cook until tender, about 12 minutes. Drain any excess liquid (if there is any), fluff with a fork, and set aside until ready to serve.
• Cook the Chicken: To cook the chicken, preheat a large (preferably, cast-iron) grill pan over medium-high heat. You can also use an outdoor gas grill. Grease the pan lightly with olive oil. Remove the chicken from the marinade, and season on both sides with salt and pepper. Grill the tenderloins for roughly 2 to 3 minutes, flip, and continue cooking for 2 to 3 minutes until the internal temperature reaches 165°F (74°C). Cook time will vary depending on the thickness of your chicken tenderloins. Rest the chicken on a clean plate for 5 minutes.
• Prepare the Tahini Sauce: In a small bowl, whisk together the tahini, lemon juice, salt, and pepper. Whisk in the warm water, adding a tablespoon at a time. The sauce should be creamy and slightly thick, but be able to drizzle from a spoon. If it is too thick, add another teaspoon or so of hot water. Set aside until serving.
• Assemble Bowls: Serve the fluffy bulgur, top with roasted vegetables, and chicken. Drizzle with tahini sauce and top with crumbled feta cheese, fresh dill, and mint. Sprinkle lightly with za’atar spice (if desired). This dish tastes great both hot, lukewarm, or cold as leftovers.

Tips for Success:

• Make Ahead: Many components of this dish can be prepped ahead, including the roasted vegetables, tahini sauce, and bulgur. I prefer to cook the chicken just before serving, but you can even prep this ahead as well for easy assembly.  
• Leftover tahini sauce can be put in a container and stored in the fridge for up to a week or longer. It will thicken when cold – add warm water, teaspoon at at time, to loosen.
• Avoid buying pre-crumbled feta cheese. It is dry, crumbly, and usually of lower quality than feta packed in brine. Brine-packed feta is much creamier when crumbled by hand and significantly more delicious!

Serving: 1serving, Calories: 832kcal, Carbohydrates: 42g, Protein: 55g, Fat: 52g, Saturated Fat: 18g, Polyunsaturated Fat: 31g, Cholesterol: 172mg, Sodium: 1796mg, Fiber: 12g, Sugar: 17g

Author: Laura / A Beautiful Plate

Course: Chicken and Poultry

Cuisine: middle eastern