Lentil and Bulgur Pilaf Recipe

Looking for an easy Lentil and Bulgur Pilaf recipe? Learn how to make Lentil and Bulgur Pilaf using healthy ingredients.


Submitted by hoofer95062

Makes 4 servings



Lentil and bulgur pilaf with summer squash

Recipe Ingredients for Lentil and Bulgur Pilaf

4 1/2 cups vegetable broth
1/2 cups lentils
1 medium onion
1/4 teaspoon salt
1/2 teaspoon ground allspice
1 ground pepper
1 cup bulgur
2 tablespoons lemon juice
1 tablespoon extra-virgin olive oil
1 cup zucchini,
1 cup yellow squash
1 clove garlic, minced
2 teaspoons lemon zest
2 tablespoons chopped fresh parsley
2 tablespoons chopped fresh cilantro, or dill

Recipe Directions for Lentil and Bulgur Pilaf

  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.

Categories

Side Dish

Nutrition Facts
Serving Size 431.1g
Amount Per Serving
Calories
306
Calories from Fat
53
% Daily Value*
Total Fat
5.9g
9%
Saturated Fat
1.1g
5%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
1025mg
43%
Potassium
873mg
25%
Total Carbohydrates
48.8g
16%
Dietary Fiber
15.3g
61%
Sugars
3.8g
Protein
17.4g
Vitamin A 8% Vitamin C 35%
Calcium 9% Iron 25%
* 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
  • Very high in manganese
  • High in niacin
  • High in phosphorus
  • High in vitamin C
  •   Bad points
  • High in sodium
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