# Bulgur Pumpkin Bowl with Pomegranate: Post-Workout Done Right

> Complex carbohydrates, protein and polyphenols in one bowl. Warm or cold, perfect for meal prep.

No magic 30-minute window opens after training, that is yesterday's bro science. But the post-workout meal still matters: it refills glycogen stores, delivers amino acids for repair and helps decide how you feel the next day. This bowl handles all three jobs and tastes like late summer while doing it.

## The recipe (serves 4)

**Ingredients:**

- 250 g bulgur
- 600 g pumpkin (butternut or Hokkaido), diced
- 1 tin of chickpeas (240 g drained weight)
- 1 pomegranate, seeds removed
- 100 g baby spinach
- 1 bunch of flat-leaf parsley, chopped
- 4 tbsp olive oil, juice of one lemon
- 1 tsp cumin, 1 tsp paprika, salt, pepper
- 150 g Greek yogurt

**Preparation:**

1. Preheat the oven to 200 degrees. Toss the pumpkin cubes and rinsed chickpeas with 2 tbsp of olive oil, the cumin and the paprika, then roast for 25 minutes.
2. Cook the bulgur in salted water according to the packet instructions, let it steam dry.
3. Whisk a dressing from the remaining olive oil, the lemon juice, salt and pepper.
4. Mix the bulgur with the spinach and parsley, arrange the pumpkin and chickpeas on top.
5. Finish with pomegranate seeds and a dollop of yogurt. Tastes great warm or cold.

## What the bowl delivers

Bulgur provides complex carbohydrates with a moderate glycemic index, ideal for refilling glycogen without sending your blood sugar on a rollercoaster. Chickpeas and yogurt together add up to around 20 g of protein per serving. The pomegranate is more than decoration: research links its polyphenols (ellagitannins) to reduced muscle soreness and faster strength recovery after intense sessions.

In hard training phases it pays to secure your amino acid intake: [WOO® Amino](/en/shop/woo-amino-can) complements the bowl with all essential amino acids in free form, which are especially quickly available, right after the WOD or between meals.

## Meal prep tip

Store all components separately and only combine them when serving, that way the spinach stays fresh for three days. De-seed pomegranates in batches: halve the fruit and tap the skin with a wooden spoon over a bowl.

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