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Whole Grain Cooking Guide
Cumin-Spiced Bulgur & Lentils
Recipe courtesy of Cheryl Forberg, RD
Grains and legumes team up to make a side dish that’s loaded with protein and fiber. Toss in shredded chicken and you have a meal.
Makes: 10 servings
3 cups fat-free vegetable broth (or chicken broth), divided
1 cup coarse bulgur
1 tablespoon olive oil
1/2 cup finely chopped yellow onion
1 tablespoon minced garlic
1 teaspoon chopped fresh thyme (or 1/2 teaspoon dried)
3/4 teaspoon ground cumin
1/2 teaspoon ground mustard seed
1/2 teaspoon salt
1 cup dry brown lentils, rinsed
1/4 cup chopped sun-dried tomatoes
1/4 cup chopped green onion
1/4 cup chopped fresh cilantro or parsley leaves
2 tablespoons chopped green olives
1. Heat 1 cup of the broth. Place the bulgur in a small mixing bowl. Pour the warm broth over the bulgur, cover, and allow to soak for 30 minutes.
2. Heat the oil in a saucepan over medium heat. Add the onion and sauté for 5 minutes, or until tender. Add the garlic, thyme, cumin, mustard and salt and cook, stirring frequently, for 1 minute longer, but do not brown the garlic. Add the remaining 2 cups broth and bring to a boil. Add the lentils, reduce the heat to low, and simmer for 15 minutes. Add the bulgur and cook, stirring, for 10 minutes longer. Remove from the heat. Cover and let stand for 10 minutes.
3. Garnish by stirring in the tomatoes, green onion, cilantro and olives. Serve hot or warm.
Bulgur Factoid: This form of whole wheat has been cleaned, ground and sifted into different sizes from fine to coarse. Unlike cracked wheat, bulgur has been precooked.
Nutrient Analysis Per Serving:
134 calories, 7 g protein, 25 g carbohydrates, 1 g total fat, 0 g saturated fat, 0 g monounsaturated fat, 30 mg omega-3s, 7 g fiber, 2 g sugar, 386 mg sodium