Origin: Inspired by Turkish mercimekli bulgur pilavΔ±, this hearty grain dish is a staple across the Eastern Mediterranean. Combining red lentils and bulgur with onions and spices, itβs an economical and protein-rich choice. This lighter version skips butter for olive oil and loads up on herbs.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Serving Size: 4
Ingredients:
- 1 tbsp extra virgin olive oil
- 1 small onion, finely chopped
- 1 cup red lentils, rinsed
- Β½ cup fine bulgur wheat
- 3 cups low-sodium vegetable broth
- 1 tsp ground cumin
- Β½ tsp paprika
- Salt and pepper to taste
- ΒΌ cup chopped parsley
- Lemon wedges for serving
Instructions:
- In a saucepan, heat olive oil and sautΓ© onion until golden, about 5β6 minutes.
- Stir in cumin and paprika. Add lentils and broth. Bring to a boil, then reduce to a simmer.
- Cook lentils for 10 minutes, then add bulgur. Simmer for another 10β12 minutes, stirring occasionally.
- Remove from heat, cover, and let sit for 5 minutes. Fluff with a fork.
- Mix in parsley and serve with lemon wedges.
Customization Tip:
Top with diced tomatoes, olives, or a dollop of yogurt. Use quinoa in place of bulgur for a gluten-free version.
Flavor & Texture:
Hearty and nutty with soft, creamy lentils and a chewy grain finish. Warm cumin notes and citrus from the lemon make this dish balanced and fragrant.
Nutritional Info (per serving):
- Calories: 260
- Total Fat: 5g
- Saturated Fat: 0.5g
- Carbohydrates: 42g
- Fiber: 9g
- Protein: 12g
- Sodium: 230mg
- Sugar: 3g
