Lentil & Bulgur Pilaf with Green & Yellow Squash

EatingWell


What's This?
Serving size 6
Total Time

Ingredients

4 ½ cup reduced-sodium chicken broth or vegetable broth1 ¼ cup brown lentils, rinsed1 medium onion, chopped1 bay leaf¼ tsp salt, or to taste½ tsp freshly ground pepper to taste freshly ground pepper¾ cup coarse bulgur (see ingredient note)2 Tbsp lemon juice1 Tbsp extra virgin olive oil1 small zucchini, halved lengthwise and cut into 1/4-inch-thick slices1 small yellow squash, halved lengthwise and cut into 1/4-inch-thick slices1 clove garlic, minced2 tsp lemon zest2 Tbsp chopped fresh parsley2 Tbsp chopped fresh cilantro or dill

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.

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 Facts

Provided by: EatingWell

Per Single Serving / Serves 6 Total

  • Calories 259
  • Calories from fat 27
  • Total Fat 3gm 5%
  • Saturated Fat 1gm 5%
  • Monounsaturated Fat 2gm
  • Sodium 213mg 9%
  • Total Carbohydrates 42gm 14%
  • Fiber 13gm 13%
  • Protein 17gm
  • Cholesterol 4mg 1%
*

Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Tags: Main Dish, Dinner, Healthy, Low Calorie, Low Fat, Vegetarian, Vegetable, Bean & Legume, Middle Eastern, Easy, Skillet, Easter, Spring

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