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.

Makes 6 servings, 1 cup each

ACTIVE TIME: 30 minutes

TOTAL TIME: 45 minutes

EASE OF PREPARATION: Easy

4 1/2 cups reduced-sodium chicken broth or vegetable broth
1 1/4 cups brown lentils, rinsed
1 medium onion, chopped
1 bay leaf
1/4 teaspoon salt, or to taste
1/2 teaspoon ground allspice
Freshly ground pepper to taste
3/4 cup coarse bulgur (see Ingredient note)
2 tablespoons lemon juice
1 tablespoon extra-virgin olive oil
1 small zucchini, halved lengthwise and cut into 1/4-inch-thick slices
1 small yellow squash, halved lengthwise and cut into 1/4-inch-thick slices
1 clove garlic, minced
2 teaspoons freshly grated lemon zest
2 tablespoons chopped fresh parsley
2 tablespoons chopped fresh cilantro or dill

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 INFORMATION: Per serving: 259 calories; 4 g fat (1 g sat, 2 g mono); 3 mg cholesterol; 42 g carbohydrate; 17 g protein; 17 g fiber; 189 mg sodium.
Nutrition bonus: 67% daily value fiber, 192 mcg folate (49% dv), 16 mg vitamin C (30% dv), 4 mg iron (25% dv).

TIP: 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.

Very good, had a little trouble with there being too much liquid.

reader

One of the few vegetarian recipes I really enjoyed. I've been making this for 10 years now and still like it periodically as a nice break from meat. You do need to season with salt and pepper after it's done to enhance the flavors.

Captyar, Bethesda, MD