Lentil & Bulgur Pilaf with Green & Yellow Squash

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

Ruth Cousineau
Source: EatingWell Magazine, Fall 2004

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Recipe Summary

total:
45 mins
Servings:
6
Nutrition Profile:
Heart Healthy
Low-Calorie
Low Fat
High Fiber
Dairy-Free
Diabetic Appropriate
Vegetarian
Vegan
Low Sodium
High Blood Pressure
Healthy Aging
Healthy Pregnancy
Low Added Sugars
Nutrition Info
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Ingredients

Directions

  • 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

Serving Size: 1 cup
Per Serving:
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.
Exchanges:

2 1/2 starch, 1 vegetable, 1 1/2 lean meat, 1/2 fat
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Reviews (4)

Read More Reviews
4 Ratings
  • 5 star values: 1
  • 4 star values: 2
  • 3 star values: 1
  • 2 star values: 0
  • 1 star values: 0
Reviews:
Most Helpful Most Positive Least Positive Newest
EatingWell User
Rating: 3 stars
10/29/2011
Potentially tasty The recipe needs a lot more salt! The 1/4 teaspoon called for in the recipe just didn't cut it and I'm not one that normally needs to add much. Otherwise a tasty dish =) Pros: Cons: Read More
EatingWell User
Rating: 4 stars
03/20/2015
Really delicious the only change I made was cumin instead of allspice and more salt. Tip for cooking bulghur and quinoa after the water is absorbed keep the lid on without removing it for 10 minutes the grains come out fluffy and perfect! I will try it with Quinoa next time. Pros: Healthy a full meal in itself. Cons: Needed more salt Read More
EatingWell User
Rating: 4 stars
01/08/2013
Even better with one little change I made this recipe with one exception. Rather than combining the sauteed vegetables with the bugler/lentil pilaf I served them on top. It made the dish much more visually appealing and really let the taste of the sauteed vegetables pop. Thanks for the recipe. It's a keeper. Pros: Tasty and nutritious Read More
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EatingWell User
Rating: 5 stars
10/06/2015
Made some substitutions out of necessity but still delicious! Used dried parsley instead of fresh and swapped out the cilantro for half dried dill and half dried savory. Forgot the lemon juice entirely (oops!) and ended up with too much pepper but overall was very yummy. Love the texture of it too---the chewy bulgur and creamy lentils go well together. Pros: filling Read More
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