Lentil & Bulgur Pilaf with Green & Yellow Squash
Recipe from
EatingWell
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.
Servings:
6 servings, 1 cup each
Prep Time:
30 mins
Total Time:
45 mins
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Ingredients
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4 1/2 cupsreduced-sodium chicken broth, or vegetable brothsee savings
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1 1/4 cupsbrown lentils, rinsedsee savings
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1medium onion, choppedsee savings
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1bay leafsee savings
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1/4 teaspoonsalt, or to tastesee savings
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1/2 teaspoonground allspicesee savings
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Freshly ground pepper, to tastesee savings
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3/4 cupcoarse bulgur, (see Ingredient note)see savings
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2 tablespoonslemon juicesee savings
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1 tablespoonextra-virgin olive oilsee savings
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1small zucchini, halved lengthwise and cut into 1/4-inch-thick slicessee savings
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1small yellow squash, halved lengthwise and cut into 1/4-inch-thick slicessee savings
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1 clovegarlic, mincedsee savings
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2 teaspoonsfreshly grated lemon zestsee savings
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2 tablespoonschopped fresh parsleysee savings
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2 tablespoonschopped fresh cilantro, or dillsee savings
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Directions
1.
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.
2.
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.
Tip:
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 information
Per serving: Calories 259, Total Fat 3 g, Saturated Fat 1 g, Monounsaturated Fat 2 g, Cholesterol 4 mg, Sodium 213 mg, Carbohydrate 42 g, Fiber 13 g, Protein 17 g, Potassium 659 mg. Daily Values: Vitamin C 30%, Iron 25%. Exchanges: Starch 2.5,Vegetable 1,Lean Meat 1.5,Fat 0.5.
Percent Daily Values are based on a 2,000 calorie diet
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