Healthy Recipes Healthy Ingredient Recipes Healthy Grain Recipes Bulgur & Lentils 5.0 (2) 2 Reviews 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. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on February 1, 2020 Print Rate It Share Share Tweet Pin Email Cook Time: 30 mins Total Time: 30 mins Servings: 4 Yield: 4 servings, about 1 cup each Nutrition Profile: Heart Healthy Low-Calorie High Fiber Vegetarian Low Sodium Healthy Aging Healthy Pregnancy Low Added Sugars Jump to Nutrition Facts Ingredients 2 tablespoons extra-virgin olive oil 3 cups thinly sliced onions ½ 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) ¼ cup minced fresh mint, divided ¼ cup nonfat plain yogurt 1 lemon, cut into wedges Directions 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 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. Rate it Print Nutrition Facts (per serving) 278 Calories 8g Fat 44g Carbs 12g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size about 1 cup Calories 278 % Daily Value * Total Carbohydrate 44g 16% Dietary Fiber 11g 40% Total Sugars 7g Protein 12g 23% Total Fat 8g 10% Saturated Fat 1g 6% Cholesterol 0mg 0% Vitamin A 242IU 5% Vitamin C 14mg 16% Folate 165mcg 41% Sodium 316mg 14% Calcium 92mg 7% Iron 4mg 22% Magnesium 81mg 19% Potassium 580mg 12% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved