Lentil & Bulgur Pilaf with Green & Yellow Squash (Printer-Friendly Version) | Eating Well
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Lentil & Bulgur Pilaf with Green & Yellow Squash

http://www.eatingwell.com/recipes/lentil_bulgur_pilaf_with_green_yellow_squash.html

From EatingWell:  Fall 2004, March/April 1997, The Essential EatingWell Cookbook (2004)

Based on a traditional Lebanese Lenten dish, this recipe makes a terrific meatless meal. Serve with warm whole-wheat flatbread or pita and a dollop of tangy plain yogurt.

6 servings, 1 cup each | Active Time: 30 minutes | Total Time: 45 minutes

Ingredients

Preparation

  1. Combine broth, lentils, onion, bay leaf, salt, allspice and pepper in a 3-quart saucepan. Bring to a boil over medium heat. Reduce heat to low, cover, and cook for 20 minutes. Add bulgur and cook until the lentils and bulgur are tender and the liquid is absorbed, 15 to 20 minutes more. Remove the pilaf from the heat, discard the bay leaf and stir in lemon juice.
  2. Meanwhile, heat oil in a large nonstick skillet over medium heat. Add zucchini, squash, garlic and lemon zest; saute for 5 minutes. Stir in parsley and cilantro (or dill). Season with pepper. Stir into the pilaf. Serve hot.

Nutrition

Per serving : 259 Calories; 3 g Fat; 1 g Sat; 2 g Mono; 4 mg Cholesterol; 42 g Carbohydrates; 17 g Protein; 13 g Fiber; 213 mg Sodium; 659 mg Potassium

1 1/2 Carbohydrate Serving

Exchanges: 2 1/2 starch, 1 vegetable, 1 1/2 lean meat, 1/2 fat

Tips & Notes