Bulgur Lentil Pilaf
Savor the hearty, wholesome goodness of Bulgur Lentil Pilaf, a one-pot wonder brimming with flavor and nutrition. This plant-based dish combines nutrient-rich red lentils and nutty bulgur, infused with aromatic spices like cumin, coriander, and paprika for a warm, earthy kick. A medley of sautéed onion, garlic, and carrot adds depth, while a touch of tomato paste ties everything together in a vibrant, savory broth. Ready in just 40 minutes, this easy-to-make recipe is perfect as a comforting main course or a flavorful side. Garnish with fresh parsley and a squeeze of lemon to elevate the dish with a zesty, herbaceous finish. Whether you're looking for a quick weeknight meal or a crowd-pleasing vegan option, this Bulgur Lentil Pilaf is sure to impress.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion
- 3 cloves garlic
- 1 large carrot
- 1 tablespoon tomato paste
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon paprika
- 1 cup red lentils
- 1 cup bulgur (medium or coarse grain)
- 4 cups vegetable broth
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons chopped parsley
- 4 pieces lemon wedges
Instructions
Heat the olive oil in a large pot or deep skillet over medium heat.
Finely chop the onion, mince the garlic, and dice the carrot. Add the onion to the pot and sauté for 3-4 minutes until translucent.
Add the minced garlic and diced carrot. Sauté for another 2-3 minutes until the garlic is fragrant and the carrot starts to soften.
Stir in the tomato paste, cumin, coriander, and paprika. Cook for 1-2 minutes to toast the spices and incorporate the tomato paste.
Rinse the red lentils thoroughly under cold water and add them to the pot. Mix well to coat the lentils with the spice mixture.
Add the bulgur to the pot and pour in the vegetable broth. Season with salt and black pepper and stir to combine.
Bring the mixture to a boil, then reduce the heat to low and cover the pot with a lid. Simmer for 15-20 minutes, stirring occasionally, until the lentils and bulgur are tender and the liquid is absorbed.
Remove the pot from the heat and let it sit, covered, for 5 minutes to allow the flavors to meld and the pilaf to fully set.
Fluff the pilaf with a fork and garnish with chopped parsley. Serve warm, accompanied by lemon wedges for an extra burst of freshness.
Nutrition Facts
Calories |
543 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.9 g | 14% | |
| Saturated Fat | 1.7 g | 9% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1075 mg | 47% | |
| Total Carbohydrate | 94.9 g | 34% | |
| Dietary Fiber | 20.5 g | 73% | |
| Total Sugars | 9.2 g | ||
| Protein | 24.9 g | 50% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 109 mg | 8% | |
| Iron | 6.6 mg | 36% | |
| Potassium | 1383 mg | 29% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
