Bulgur & Lentils
From EatingWell: 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.
- 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
- 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.
- 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.
Tips & Notes
- 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.
Per serving: 278 calories; 8 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 44 g carbohydrates; 0 g added sugars; 12 g protein; 12 g fiber; 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
Exchanges: 2 starch, 1 vegetable, 1 lean meat, 1 1/2 fat
More From EatingWell
Omega-3 fats are good for your heart and are found in fish...
These healthy sugar-free dessert recipes are a delicious and...
Stir-fries are an easy way to get dinner on the table fast...
Whether you're looking for a quick breakfast or a refreshing...
If you’re trying to slim down, our low-calorie dinners to...
Carbs have gotten a bad rap as a diet no-no, but whole grains...
When you’re trying to lose weight, you don’t need to skimp on...
The next time you’re thinking about ordering takeout, put...
Fresh seasonal produce offers plenty of reasons to try one of...
Baking a cake from scratch doesn’t have to be time-intensive...
There’s something oh-so-soothing about a bowl of creamy...
Our nutritionists have verified that these recipes do not...
Homemade desserts, including piping-hot apple pie, rich...
If you’re searching for an affordable and healthy meal for...
Our healthy lasagna recipes, including classic meat lasagna...
Make sure you have a quick and easy dinner ready to go next...
- Type of Dish
- Main dish, vegetarian
- Middle Eastern
- Ease of Preparation
- Total Time
- 30 minutes or less
- Main Ingredient
- Preparation/ Technique
- September/October 2011