KCTV 5Recipe: Lentil bulgur pilaf

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Based on a traditional Lebanese dish, this recipe makes a terrific meatless meal. Serve with warm whole-wheat pita and a dollop of plain yogurt. Fiber-rich bulgur is made from whole-wheat kernels that are precooked, dried and cracked. You can find it in natural food stores and many supermarkets.

Makes 6 servings

Ingredients:

4 1/2 cups reduced-sodium chicken broth or vegetable broth
1 1/4 cups brown lentils, rinsed
1 small onion, chopped
1 bay leaf
1/4 tsp salt, or to taste
1/2 tsp ground allspice
Freshly ground pepper to taste
3/4 cup coarse bulgur
2 T lemon juice
1 T extra-virgin olive oil
1 small zucchini, halved lengthwise and cut into 1/4-inch thick slices
1 small yellow squash, halved lengthwise and cut into 1/4-inch thick slices
2 cloves garlic, minced
2 tsp freshly grated lemon zest
2 T chopped fresh parsley
2 T chopped fresh cilantro or dill

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.

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.

Nutritional information per serving:

View the original Recipe: lentil bulgur pilaf article on myOptumHealth.com