Bulgur & Lentils

Bulgur & Lentils

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From: EatingWell Magazine, September/October 2011

Caramelized onions add deep flavor to this fast take on the Middle Eastern dish Mjadra, a simple vegetarian recipe featuring bulgur and lentils. Serve with a salad of chopped parsley, tomato and cucumber tossed with a lemon vinaigrette.

Ingredients 4 servings

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  • 2 tablespoons extra-virgin olive oil
  • 3 cups thinly sliced onions
  • 1/2 teaspoon salt
  • 2 tablespoons plus 1 1/4 cups water, divided
  • 1 1/2 cups cooked or canned (rinsed) lentils (see Tips)
  • 2/3 cup bulgur (see Tips)
  • 1/4 cup minced fresh mint, divided
  • 1/4 cup nonfat plain yogurt
  • 1 lemon, cut into wedges

Preparation

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  1. Heat oil in a large skillet over high heat. Add onions and salt; cook, stirring frequently, until the onions begin to brown, about 5 minutes. Reduce heat to low, add 2 tablespoons water and cook, stirring frequently, until the onions are golden brown and very soft, 13 to 15 minutes.
  2. Stir in lentils, bulgur and the remaining 1 1/4 cups water. Bring to a boil over high heat. Reduce heat and simmer, stirring occasionally, until the water is absorbed, 7 to 8 minutes. Stir in 2 tablespoons mint. Serve with the remaining mint, yogurt and lemon.
  • Make Ahead Tip: Refrigerate airtight for up to 3 days or freeze for up to 1 month.
  • Tips: To cook lentils: Place in a saucepan, cover with at least 1 inch of water, bring to a simmer and cook until just tender, 15 to 30 minutes, depending on the type of lentil. Drain and rinse with cold water. 1 cup dry lentils = about 2 1/2 cups cooked. Or use canned lentils: 15-ounce can = 1 1/2 cups. Rinse canned lentils before cooking with them to reduce the sodium by about 35%.
  • Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. Bulgur just needs a quick soak in hot water for most uses. Look for it in the natural-foods section of large supermarkets, near other grains.

Nutrition information

  • Serving size: about 1 cup
  • Per serving: 278 calories; 8 g fat(1 g sat); 11 g fiber; 44 g carbohydrates; 12 g protein; 165 mcg folate; 0 mg cholesterol; 7 g sugars; 0 g added sugars; 242 IU vitamin A; 14 mg vitamin C; 92 mg calcium; 4 mg iron; 316 mg sodium; 580 mg potassium
  • Nutrition Bonus: Folate (41% daily value), Vitamin C (23% dv), Iron (22% dv), Magnesium (20% dv), Potassium (17% dv)
  • Carbohydrate Servings: 2 1/2
  • Exchanges: 2 starch, 1 vegetable, 1 lean meat, 1 1/2 fat

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