Lentil And Bulgur Pilaf With Green And Yellow Squash Recette

This hearty and flavorful Lentil & Bulgur Pilaf is inspired by traditional Lebanese Lent dishes. Packed with fiber and nutrients, it's a delicious and satisfying one-dish meal or a perfect side for any occasion. This recipe, adapted from a 1997 Eating Well Magazine classic, is easily made vegan with vegetable broth and boasts a delightful mix of textures and fresh herbs. Prepare for a burst of Mediterranean sunshine on your plate!

Préparation 15 min

Cuisson 50 min

Calories 232.7 kcal

Protéines 24g

Note Soyez le premier

Lentil And Bulgur Pilaf With Green And Yellow Squash

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L'équipe cuisine de Forktionary

Adaptée de Food.com, puis testée et standardisée par Forktionary.

Ingrédients pour Lentil And Bulgur Pilaf With Green And Yellow Squash

Fat Free Chicken Broth
1 cup fine bulgur wheat
Brown Lentils
1 medium yellow onion, chopped
1 bay leaf
1 teaspoon salt
1/2 teaspoon allspice
Black Pepper
2 tablespoons lemon juice
Olive Oil
1 medium zucchini, diced
Yellow Squash
Garlic Clove
1 tablespoon lemon zest
1/4 cup chopped fresh parsley
1/4 cup chopped fresh cilantro
Lemon Wedge

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Comment préparer Lentil And Bulgur Pilaf With Green And Yellow Squash

In a large saucepan, combine vegetable broth, lentils, chopped onion, bay leaf, salt, allspice, and pepper. Bring to a boil over medium heat.
Reduce heat to low, cover, and simmer for 10 minutes.
Stir in the bulgur wheat, cover, and continue to simmer for 25 minutes, or until the lentils and bulgur are tender and the liquid is absorbed.
Remove from heat and stir in the lemon juice. Set aside.
While the pilaf simmers, heat olive oil in a nonstick skillet over medium heat.
Add the diced zucchini and yellow squash. Cook for 2 minutes, stirring occasionally.
Add minced garlic and lemon zest. Cook for another 3 minutes, or until the squash is tender-crisp.
Stir in the chopped parsley and cilantro.
Season with salt and pepper to taste.
Gently fold the cooked squash mixture into the lentil and bulgur pilaf.
Serve hot, garnished with fresh lemon wedges. Enjoy!

Nutrition Information (Approximate per serving)

Sodium

22 g

Sugar

Fat

Carbs

13g

Recipe Categories (Choose a category and find related recipes!)

Main Courses Lunch Main Dish / Dinner Sweets & Sides Side Dishes Vegetarian Proteins Bean & Lentil Recipes European Mediterranean Healthy Vegetarian Vegan Gluten Free Summer Recipes One Pot Meals

Questions fréquentes

Combien de temps faut-il pour préparer Lentil And Bulgur Pilaf With Green And Yellow Squash ?

Lentil And Bulgur Pilaf With Green And Yellow Squash prend environ 65 minutes du début à la fin — environ 15 minutes de préparation et 50 minutes de cuisson.

Combien de calories contient Lentil And Bulgur Pilaf With Green And Yellow Squash ?

Lentil And Bulgur Pilaf With Green And Yellow Squash contient environ 232.7 calories par portion, avec environ 24 g de protéines, 13 g de glucides et 4 g de lipides.

De quels ingrédients ai-je besoin pour Lentil And Bulgur Pilaf With Green And Yellow Squash ?

Les principaux ingrédients de Lentil And Bulgur Pilaf With Green And Yellow Squash sont Fat Free Chicken Broth, Bulgur, Brown Lentils, Onion, Bay Leaf, Salt. Consultez la liste complète avec les quantités ci-dessus.