Bulgur Lentil Pilaf with Tahini-Herb Sauce Recipe

Looking for an easy Bulgur Lentil Pilaf with Tahini-herb Sauce recipe? Learn how to make Bulgur Lentil Pilaf with Tahini-herb Sauce using healthy ingredients.


Submitted by bariolio

Makes 6 servings



Great vegetarian entree or side dish, if less is served.

Recipe Ingredients for Bulgur Lentil Pilaf with Tahini-herb Sauce

4 c water
1 c green lentils, picked over and washed
2 large onions, cut into 1/2 inch dice
2 T olive oil
1 c bulgur wheat, medium grind
1 1/2 t kosher salt
1 freshly ground black pepper

Topping:
2 c cherry tomatoes, halved
1/3 c chopped fresh flat leaf parsley, mint, dill or a mix

Tahini-Herb Sauce:
1/2 c parsley, chopped
1/3 c fresh lemon juice
1/4 c water
1/4 c tahini
2 t honey
1 clove garlic, minced
1 t kosher salt
1 freshly ground black pepper

Recipe Directions for Bulgur Lentil Pilaf with Tahini-herb Sauce

  1. For the pilaf: Bring water and lentils to a boil in a medium saucepan. Adjust the heat to a simmer, cover and cook for 15 minutes. Saute onion in olive oil in nonstick pan over medium heat until well browned, about 12 minutes, adding a bit of water if sticking occurs. Add salt and pepper. Add onions, bulgur, 1 1/2 t salt to the saucepan with the lentils, bring to a full simmer, and cook covered for 5 minutes. Remove from the heat and let stand 15 minutes. Transfer pilaf to a platter and top with tomato halves and herbs. Serve drizzled with tahini-herb sauce.

  2. Tahini-herb Sauce: Puree all ingredients in a food processor or blender. Can be made ahead and refrigerated for up to 4 days. Yield about 1 cup.

Categories

Main Dish

Nutrition Facts
Serving Size 364.6g
Amount Per Serving
Calories
332
Calories from Fat
96
% Daily Value*
Total Fat
10.7g
16%
Saturated Fat
1.4g
7%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
1000mg
42%
Potassium
683mg
20%
Total Carbohydrates
48.9g
16%
Dietary Fiber
16.6g
66%
Sugars
7.6g
Protein
14.7g
Vitamin A 23% Vitamin C 48%
Calcium 10% Iron 28%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • High in dietary fiber
  • High in manganese
  • High in vitamin C
  •   Bad points
  • High in sodium
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