Lentil & Bulgur Pilaf with Green & Yellow Squash

Lentil & Bulgur Pilaf with Green & Yellow Squash

4 Reviews
From: EatingWell Magazine, Fall 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.

Ingredients 6 servings

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  • 4½ cups reduced-sodium chicken broth, or vegetable broth
  • 1¼ cups brown lentils, rinsed
  • 1 medium onion, chopped
  • 1 bay leaf
  • ¼ teaspoon salt, or to taste
  • ½ teaspoon ground allspice
  • Freshly ground pepper, to taste
  • 2 tablespoons lemon juice
  • 1 tablespoon extra-virgin olive oil
  • 1 small zucchini, halved lengthwise and cut into ¼-inch-thick slices
  • 1 small yellow squash, halved lengthwise and cut into ¼-inch-thick slices
  • ¾ cup coarse bulgur, (see Ingredient note)
  • 1 clove garlic, minced
  • 2 teaspoons freshly grated lemon zest
  • 2 tablespoons chopped fresh parsley
  • 2 tablespoons chopped fresh cilantro, or dill


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  • Ready In

  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.
  • Ingredient Note: Fiber-rich bulgur is made from whole-wheat kernels that are precooked, dried and cracked. You can find it in natural-foods stores and many supermarkets.

Nutrition information

  • Serving size: 1 cup
  • Per serving: 244 calories; 3 g fat(0 g sat); 12 g fiber; 41 g carbohydrates; 16 g protein; 235 mcg folate; 0 mg cholesterol; 4 g sugars; 0 g added sugars; 220 IU vitamin A; 15 mg vitamin C; 44 mg calcium; 5 mg iron; 523 mg sodium; 798 mg potassium
  • Nutrition Bonus: Folate (59% daily value), Iron (28% dv), Vitamin C (25% dv)
  • Carbohydrate Servings:
  • Exchanges: 2½ starch, 1 vegetable, 1½ lean meat, ½ fat

Reviews 4

October 06, 2015
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By: EatingWell User
Made some substitutions out of necessity, but still delicious! Used dried parsley instead of fresh and swapped out the cilantro for half dried dill and half dried savory. Forgot the lemon juice entirely (oops!) and ended up with too much pepper, but overall was very yummy. Love the texture of it too---the chewy bulgur and creamy lentils go well together. Pros: filling
March 20, 2015
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By: EatingWell User
Really delicious the only change I made was cumin instead of allspice and more salt. Tip for cooking bulghur and quinoa, after the water is absorbed keep the lid on without removing it for 10 minutes, the grains come out fluffy and perfect! I will try it with Quinoa next time. Pros: Healthy, a full meal in itself. Cons: Needed more salt
January 07, 2013
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By: EatingWell User
Even better with one little change I made this recipe with one exception. Rather than combining the sauteed vegetables with the bugler/lentil pilaf I served them on top. It made the dish much more visually appealing and really let the taste of the sauteed vegetables pop. Thanks for the recipe. It's a keeper. Pros: Tasty and nutritious
May 20, 2011
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By: EatingWell User
Potentially tasty The recipe needs a lot more salt! The 1/4 teaspoon called for in the recipe just didn't cut it, and I'm not one that normally needs to add much. Otherwise, a tasty dish =) Pros: Cons:
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