Name: Bulgur & Lentils
Cook time: 30 min
Total time: 30 min
Ingredients: 2 tablespoons extra-virgin olive oil; 3 cups thinly sliced onions; 0.5 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); 0.25 cup minced fresh mint, divided; 0.25 cup nonfat plain yogurt; 1 lemon, cut into wedges

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.

EatingWell Test Kitchen

Updated on February 1, 2020

Cook Time:

30 mins

Total Time:

30 mins

Servings:

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.

Nutrition Facts (per serving)

278	Calories
8g	Fat
44g	Carbs
12g	Protein

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.