Rating: 4 stars
1 Ratings
  • 5 star values: 0
  • 4 star values: 1
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

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.

Source: EatingWell Magazine, Fall 2004

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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • 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.

Tips

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.

Nutrition Facts

1 cup
244 calories; protein 15.8g; carbohydrates 41g; dietary fiber 12.2g; sugars 4.3g; fat 3.2g; saturated fat 0.5g; vitamin a iu 220.2IU; vitamin c 14.7mg; folate 235.4mcg; calcium 43.5mg; iron 4.8mg; magnesium 82.3mg; potassium 798.1mg; sodium 522.9mg; thiamin 0.3mg.

2 1/2 starch, 1 vegetable, 1 1/2 lean meat, 1/2 fat

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