Bulgur & Lentils

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Bulgur & Lentils
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.
total:
30 mins
Servings:
4
Bulgur & Lentils

Ingredients

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.

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  • 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

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%.

Tips

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

Serving Size:
about 1 cup
Per Serving:
278 calories; protein 11.6g; carbohydrates 43.6g; dietary fiber 11.1g; sugars 6.8g; fat 7.8g; saturated fat 1.1g; cholesterol 0.3mg; vitamin a iu 241.9IU; vitamin c 14.4mg; folate 164.9mcg; calcium 91.6mg; iron 3.9mg; magnesium 80.9mg; potassium 580.3mg; sodium 315.5mg; thiamin 0.2mg.
Exchanges:

2 starch, 1 vegetable, 1 lean meat, 1 1/2 fat
© Copyright 2023 EatingWell. All rights reserved. Printed from https://www.eatingwell.com 03/24/2023
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