Lentil and Bulgur Pilaf with Green and Yellow Squash
Bright, hearty, and loaded with wholesome ingredients, this Lentil and Bulgur Pilaf with Green and Yellow Squash is a vibrant one-pot dish that’s as nutritious as it is delicious. Featuring a harmonious blend of protein-packed green lentils, nutty bulgur wheat, and tender zucchini and yellow squash, this recipe is infused with aromatic spices like cumin and coriander for a warm, earthy flavor profile. A medley of fresh parsley and a splash of lemon juice add a refreshing finish that balances the rich tomato-based broth. Ready in just under an hour, this pilaf is a satisfying vegetarian main or side dish, perfect for busy weeknights or meal prep. Packed with fiber, protein, and bold Mediterranean-inspired flavors, this recipe is healthy comfort food at its finest.
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Recipe Information
Ingredients
- 1 cup Green lentils
- 1 cup Bulgur wheat
- 1 medium Green zucchini
- 1 medium Yellow squash
- 1 large Onion
- 3 Garlic cloves
- 2 tbsp Olive oil
- 3 cups Vegetable broth
- 2 tbsp Tomato paste
- 1 tsp Ground cumin
- 1 tsp Ground coriander
- 1 tsp Salt
- 0.5 tsp Black pepper
- 2 tbsp Fresh parsley
- 1 tbsp Lemon juice
Instructions
Rinse the green lentils under cold water and set aside.
In a medium saucepan, combine the lentils with 2 cups of water. Bring to a boil, then reduce the heat to low and simmer for about 15 minutes until the lentils are partially cooked but still firm. Drain and set aside.
While the lentils are cooking, rinse the bulgur wheat in a fine mesh sieve and let it drain completely.
Dice the onion, mince the garlic, and chop the green zucchini and yellow squash into small cubes.
Heat the olive oil in a large skillet or wide saucepan over medium heat.
Add the diced onion and sauté for 3-4 minutes until softened and translucent.
Stir in the minced garlic, ground cumin, and ground coriander. Cook for 1 minute until fragrant.
Add the chopped zucchini and yellow squash to the skillet. Sauté for 5-6 minutes until slightly softened.
Stir in the tomato paste and mix well to coat the vegetables.
Add the partially cooked lentils, bulgur wheat, vegetable broth, salt, and black pepper to the skillet. Stir to combine.
Bring the mixture to a gentle boil, then reduce the heat to low. Cover the skillet with a tight-fitting lid and simmer for 15-20 minutes, or until the bulgur and lentils are tender and the liquid is absorbed.
Once cooked, remove from heat and let the pilaf sit, covered, for 5 minutes.
Gently fluff the pilaf with a fork and stir in the chopped fresh parsley and lemon juice.
Serve warm as a main dish or a side, garnished with extra parsley if desired.
Nutrition Facts
Calories |
1594 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.0 g | 51% | |
| Saturated Fat | 6.7 g | 34% | |
| Polyunsaturated Fat | 5.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4126 mg | 179% | |
| Total Carbohydrate | 269.2 g | 98% | |
| Dietary Fiber | 67.6 g | 241% | |
| Total Sugars | 38.9 g | ||
| Protein | 62.9 g | 126% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 390 mg | 30% | |
| Iron | 20.5 mg | 114% | |
| Potassium | 4560 mg | 97% | |
*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.
