Bulgur & Lentils

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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.

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Cook Time:
30 mins
Total Time:
30 mins
Servings:
4
Yield:
4 servings, about 1 cup each

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

  1. 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.

  2. 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.

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