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.
Provided by EatingWell Test Kitchen
Categories Healthy Grain Recipes
Time 30m
Number Of Ingredients 9
Steps:
- 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.
- 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.
Nutrition Facts : Calories 278.3 calories, Carbohydrate 43.6 g, Cholesterol 0.3 mg, Fat 7.8 g, Fiber 11.1 g, Protein 11.6 g, SaturatedFat 1.1 g, Sodium 315.5 mg, Sugar 6.8 g
LENTILS AND BULGUR WHEAT WITH CARAMELIZED ONIONS
Lentils and bulgur wheat with caramelized onions is a delicious Middle Eastern dish. A great source of protein and fiber, it is also a tasty Vegetarian entree.
Provided by Liz DellaCroce
Categories Entree
Time 1h5m
Number Of Ingredients 9
Steps:
- In a large pot, heat olive oil over medium high heat and add the onion slices.
- Cook for 45 minutes, stirring frequently, until brown and caramelized.
- If they begin to burn, reduce heat to medium or even medium-low. Keep them moving!
- Remove onions from pan and set aside.
- Add lentils and water to the same pan and boil for 15 minutes, uncovered.
- Stir in bulgur, salt and pepper then bring to a simmer.
- Place a lid on the pan then reduce heat to low.
- Cook for 15 additional minutes then fluff with a fork.
- Spread pilaf on a platter and top with caramelized onions and chopped parsley. Serve with plain yogurt.
Nutrition Facts : Calories 235 kcal, Carbohydrate 41.5 g, Protein 12.2 g, Fat 2.6 g, SaturatedFat 0.3 g, Sodium 587 mg, Fiber 9.4 g, Sugar 3.5 g, UnsaturatedFat 2.3 g, ServingSize 1 serving
25 EASY WAYS TO COOK WITH BULGUR
Get a boost of goodness with these easy and nutritious bulgur recipes. They're low-calorie, nutrient-dense, high in fiber, and ideal for families.
Provided by insanelygood
Categories Recipe Roundup
Number Of Ingredients 25
Steps:
- Select your favorite recipe.
- Organize all the required ingredients.
- Prep a delicious recipe in 30 minutes or less!
Nutrition Facts :
LENTILS WITH BULGUR WHEAT AND CARAMELIZED ONIONS - ... RECIPE
Provided by á-170456
Number Of Ingredients 21
Steps:
- In a medium pot, combine the lentils and water. Bring to a boil, lower the heat, cover, and simmer until still firm and almost done, 15 to 18 minutes. Add the bulgur wheat and 1/2 teaspoon salt, cover, and remove from the heat. Let sit until the bulgur is tender and the water is absorbed, 20 to 25 minutes, adding more water if the wheat seems dry. In a large skillet, heat 2 tablespoons of the oil over medium-high heat. Add the chopped onions and cook, stirring, until very soft, 5 minutes. Add the garlic, cumin, cinnamon, remaining 1/4 teaspoon salt, black pepper, nutmeg, and allspice, and cook, stirring, for 1 minute. Add the lentil and bulgur wheat mixture and stir well to combine. Remove from the heat. In a large skillet, heat the remaining tablespoon of olive over medium heat. Add the sliced onions and cook, stirring occasionally, until caramelized to a very dark brown color, 20 to 25 minutes. Remove from the heat. Transfer the lentil and bulgur wheat mixture to a platter and top with the caramelized onions. Sprinkle with chopped parsley, to taste. Serve either hot or at room temperature, with pita bread. For the Pita Breads: In a small bowl, dissolve the yeast and sugar in 1/4 cup of the water. Set aside until foamy, about 5 minutes. Into a large bowl, sift 5 cups of the flour and the salt, and make a well in the center. Pour the yeast into the center well and mix the yeast into the flour, working in the remaining water. Turn out onto a lightly floured surface and knead into a soft, pliable dough. Continue working the dough until it is smooth and shiny, 10 to 15 minutes, adding more flour as necessary. Knead 2 tablespoons of the oil into the dough and work the dough over itself into a smooth ball. Pour the remaining tablespoon of oil into a large bowl. Place the dough in the bowl, cover with a damp kitchen cloth, and let rise in a warm, draft-free spot until doubled in size, about 1 1/2 hours. Preheat the oven to 450 degrees at least 30 minutes before baking. Lightly oil a heavy baking sheet. Punch down the dough and lightly knead for 2 minutes. Divide into 8 to 12 equal portions, depending upon your preference, and roll into balls. Flatten and roll with a rolling pin to about 1/4-inch thickness. Place on a lightly floured surface, cover with a lightly floured kitchen cloth and let rise until doubled in size, 30 to 40 minutes. Transfer to the prepared baking sheet and bake until puffed and golden, about 5 minutes. Turn and bake on the second side, about 4 minutes. Remove from the oven and let cool on wire racks. Repeat with the remaining dough. (Makes 8 to 12 breads) This recipe yields 4 to 6 servings.
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