Herbed Bulgur-Lentil Pilaf

Show: Healthy Appetite with Ellie Krieger Episode: Food Fix

Rated: 5 stars out of 5Rate itRead users' reviews (16)

RECIPE
COMMENTS & REVIEWS(16)

Cook Time:
1 hr 0 min
Level:
--
Yield:
4 servings, 1 serving equals 1 cup pilaf

Times:

Prep: 30 min
Inactive Prep: --
Cook: 1 hr 0 min
Total:: 1 hr 30 min

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Ingredients

1/2 cup green lentils
1 cup bulgur
4 cups low-sodium chicken broth
1 tablespoons plus 2 teaspoons olive oil
1 small red onion, finely diced (1 cup)
1 yellow pepper, seeded and finely diced
3 tablespoons chopped fresh flat-leaf parsley
2 tablespoons chopped fresh basil leaves
2 tablespoons chopped fresh chives
1 teaspoon lemon zest
1 tablespoon lemon juice
1/2 teaspoon salt
1/4 teaspoon pepper

Directions

Place lentils and 2 cups broth in a small saucepan and bring to a boil. Boil 5 minutes, then reduce to a simmer and cook until lentils are tender and most liquid is dissolved, about 30 minutes. Drain any remaining liquid. While lentils are cooking, place bulgur and remaining 2 cups chicken broth in another small saucepan and bring to a boil. Reduce heat and simmer until most liquid is dissolved and bulgur is tender, about 13 to15 minutes. Remove from heat and fluff with a fork. Add the bulgur to the lentils.

Heat 2 teaspoons of the oil in a skillet over medium heat. Add onions and cook, stirring, until tender, about 5 minutes. Add peppers and cook until peppers are tender, another 5 minutes. Add the onion mixture to bulgur-lentil mixture. Stir in parsley, basil, chives, lemon zest, lemon juice remaining 1 tablespoon olive oil, salt and pepper and toss to incorporate.

Per Serving:

Calories 300; Total Fat 8 g; (Sat Fat 1.5 g, Mono Fat 5 g, Poly Fat 1.5 g) ; Protein 15 g; Carb 47 g; Fiber 11 g; Cholesterol 0 mg; Sodium 370 mg

Excellent source of: Protein, Fiber, Niacin, Vitamin C, Vitamin K, Manganese

Good source of: Vitamin B6, Copper, Iron, Magnesium, Phosphorus, Potassium

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Comments & Reviews

recipe Herbed Bulgur-Lentil Pilaf
C San Francisco, CA 10-13-2009
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Hearty and yummy
Rated: 4 stars out of 5

This one definitely satisfies on a cool day. It's hearty, nutty, and filing without being heavy. It takes a while to make,... but lasts (and keeps) for several days - a perfect lunch to take to work. It kind of makes my house smell like a health food store when I'm making it - I guess it's just the lentils - but just making this dish makes me feel like I'm doing something really healthy. Read more
recipe Herbed Bulgur-Lentil Pilaf
Morgan Reidsville, NC 10-06-2009
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Perfection
Rated: 5 stars out of 5

I've made this recipe too many times to count, and it never disappoints. It's great reheated or even cold. I like to scramble... some eggs and add it right in the pilaf. It's just a great combination of both a great flavor and texture. You definitely should try this!!Read more
recipe Herbed Bulgur-Lentil Pilaf
Aneta Burbank, CA 08-11-2009
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Very Good
Rated: 4 stars out of 5

I made this last night as an accompaniment to baked salmon and it was delicious. I halved the recipe but kept the lentils at... ? cup. And I cooked the bulgur and lentils together ? ? cup bulgur & ? cup lentils + 2 cups of chicken stock. I also used ? red pepper, ? yellow pepper & ? orange pepper. It was healthy, colorful and yummy.Read more
recipe Herbed Bulgur-Lentil Pilaf
null null, null 06-23-2009
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Unique, Fresh & Healthy
Rated: 5 stars out of 5

I have made this recipe twice and really enjoy it. My changes have been to add 1 zucchini or crooked necked squash along... with the bell pepper as well as adding 2 T. fresh mint leaves with the other herbs. I serve this as a complete meal. Regarding the question below about substituting red lentils: No, do not use red lentils in place of the green, red lentils have a totally different texture, they are much softer and can easily turn to a mushy consistency. Read more
recipe Herbed Bulgur-Lentil Pilaf
Julia Menomonee Falls, WI 06-23-2009
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Heart and healthy!
Rated: 5 stars out of 5

This is another tasty, filling, healthy recipe from Ellie. I added a bit more than one TBL of olive oil at the end, because... it seemed a little dry. Other than that - it was wonderful! It's good hot or cold, too. Read more
recipe Herbed Bulgur-Lentil Pilaf
Anna New York, NY 06-01-2009
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Sounds really great!
Rated: 5 stars out of 5

I have some red lentils onhand and would like to use them up, and I was wandering if this recipe could be done with the red... lentils instead? Thanks anyone for your help. Read more