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
HERBED BULGUR-LENTIL PILAF
Provided by Ellie Krieger
Categories side-dish
Time 1h30m
Yield 4 servings, 1 serving equals 1 cup pilaf
Number Of Ingredients 13
Steps:
- Place lentils and 2 cups broth in a small saucepan and bring to a boil. Boil 5 minutes, then reduce to a simmer and cook until lentils are tender and most liquid is dissolved, about 30 minutes. Drain any remaining liquid. While lentils are cooking, place bulgur and remaining 2 cups chicken broth in another small saucepan and bring to a boil. Reduce heat and simmer until most liquid is dissolved and bulgur is tender, about 13 to15 minutes. Remove from heat and fluff with a fork. Add the bulgur to the lentils.
- Heat 2 teaspoons of the oil in a skillet over medium heat. Add onions and cook, stirring, until tender, about 5 minutes. Add peppers and cook until peppers are tender, another 5 minutes. Add the onion mixture to bulgur-lentil mixture. Stir in parsley, basil, chives, lemon zest, lemon juice remaining 1 tablespoon olive oil, salt and pepper and toss to incorporate.
Nutrition Facts : Calories 300 calorie, Fat 8 grams, SaturatedFat 1.5 grams, Cholesterol 0 milligrams, Sodium 370 milligrams, Carbohydrate 47 grams, Fiber 11 grams, Protein 15 grams, Sugar 3 grams
LENTILS WITH BULGUR
Steps:
- If time allows, soak the lentils in cold water to cover for an hour or more (overnight is fine). Drain.
- Put 2 tablespoons of the oil in a large deep saucepan over medium heat. A minute later, add the garlic and cook until fragrant, another minute or so. Add the jalapeños, tomato, and cumin and cook until the tomato is soft, 2 or 3 minutes.
- Add the bulgur and cook, stirring, for 3 to 4 minutes, then add the stock and lentils. Bring to a boil, then cover and adjust the heat so the mixture simmers steadily; cook for 20 to 30 minutes, or until the lentils and bulgur are tender and all the liquid is absorbed. If the mixture threatens to dry out, add another 1/2 cup liquid and continue cooking; if the mixture is too wet, raise the heat a bit and cook, uncovered and stirring, until it dries out.
- While the lentil mixture is cooking, add the remaining 3 tablespoons oil to a skillet and cook the onion over medium heat, stirring occasionally, until deep brown, caramelized, and on the verge of blackening, at least 20 minutes. Stir in most of the mint and remove from the heat.
- When the lentil-bulgur mixture is done, garnish it with the onion and remaining mint and serve.
LENTIL AND BULGUR SALAD
Lentils, bulgur, and feta cheese give this salad its Middle-Eastern flavor. Pack it for a picnic, or serve it with crisp lettuce as a light supper.
Provided by Martha Stewart
Categories Food & Cooking Salad Recipes
Time 45m
Number Of Ingredients 8
Steps:
- In a medium saucepan, cover lentils with water by 1 inch. Bring to a boil; reduce to a simmer. Cover, and cook until lentils are tender but still holding their shape, 15 to 20 minutes. Drain well.
- Meanwhile, bring 1 cup water to a boil in a small saucepan. Stir in bulgur,1/2 teaspoon salt, and 1/4teaspoon pepper. Cover; remove from heat, and let stand until bulgur has absorbed liquid, 30 minutes.
- Transfer bulgur to a large bowl. Gently stir in lentils, tomatoes, scallions, lemon juice, and oil. Serve sprinkled with feta.
Nutrition Facts : Calories 367 g, Fat 11 g, Fiber 19 g, Protein 18 g
LENTIL AND BULGUR SOUP
Simple yet substantial, this warming soup combines vegetables with whole-grain bulgur and fiber-rich lentils for a hearty main course.
Provided by Martha Stewart
Categories Food & Cooking Soups, Stews & Stocks Soup Recipes
Time 40m
Number Of Ingredients 9
Steps:
- Heat oil in a medium saucepan over medium heat. Cookcarrot, celery, and shallot until tender, about 6 minutes. Addwater and lentils, and bring to a boil. Reduce heat, and simmer,partially covered, until lentils are tender, about 20 minutes.
- Stir in bulgur, and cook, partially covered, until bulgur istender but still slightly chewy, about 5 minutes.
- Drizzle with vinegar to taste. Season with salt and pepper.Drizzle with oil, and season with pepper.
LENTIL AND BULGUR SALAD
This salad is sort of a tabouleh with lentils, adding extra elements of nutrition, texture and taste.
Provided by Geema
Categories Grains
Time 50m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- Cover lentils with water by 1 inch in a medium pan.
- Bring to a boil; reduce to a simmer.
- Cover and cook until lentils are tender but still holding their shape, 15-20 minutes.
- Drain the lentils.
- Bring 1 cup of water to a boil in a small saucepan.
- Stir in the bulgur, 1/2 teaspoon salt, and pepper to taste.
- Cover, remove from heat and let sit until bulgur has absorbed liquid, about 30 minutes.
- Transfer bulgur to a large bowl.
- Gently stir in the lentils and all remaining ingredients.
Nutrition Facts : Calories 220.9, Fat 13.3, SaturatedFat 3.4, Cholesterol 11.1, Sodium 156.7, Carbohydrate 20.3, Fiber 6.3, Sugar 4, Protein 7.6
LENTILS WITH BULGUR AND HERB SALAD
Provided by Mark Bittman
Categories dinner, one pot, salads and dressings, appetizer, main course
Time 45m
Yield 4 to 6 servings
Number Of Ingredients 15
Steps:
- If time allows soak lentils in cold water to cover an hour or more. Drain. Soak onion in salted water to cover until ready to serve.
- Put 1 tablespoon oil in a large deep saucepan, and turn heat to medium. A minute later add garlic and cook until fragrant, another minute or so. Add tomato, cayenne and cumin and cook until tomato is soft, 2 to 3 minutes.
- Add bulgur and cook, stirring, 3 to 4 minutes, then add liquid and lentils. Bring to a boil, then cover, and adjust heat so mixture simmers steadily. Cook for 20 to 30 minutes or until lentils and bulgur are tender and all liquid is absorbed. If mixture starts to dry out, add liquid as needed and continue cooking. You will definitely need to add liquid if you did not soak the lentils. If mixture is too wet, raise heat a bit and cook uncovered, stirring, until it dries out.
- Toss herbs and lettuce with remaining olive oil and lemon juice to taste; add salt and pepper to taste. Serve lentil-bulgur mixture topped with dressed greens, drained onions and a dollop of yogurt on the side.
Nutrition Facts : @context http, Calories 266, UnsaturatedFat 8 grams, Carbohydrate 36 grams, Fat 10 grams, Fiber 7 grams, Protein 10 grams, SaturatedFat 2 grams, Sodium 676 milligrams, Sugar 5 grams
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