Lentils and Bulgur Wheat with Caramelized Onions

If I had to eat one type of food every day for the rest of my life, it would be Middle Eastern food.  When we go out to eat, I crave it. When we’re celebrating a holiday, I make it. If it’s a day that ends in ‘y’, I want it!  Here are a few of my favorites:

Lemon Garlic Greens and Onions
Tabbouleh Salad
Hummus with Toasted Pine Nuts
Meat-Stuffed Grape Leaves
Stuffed Kusa Squash in a Tomato Mint Broth
Baked Stuffed Eggplant (aka “boats”)

All of these recipes, and every Middle Eastern recipe I share, are dishes you can feel good about serving.  Full of flavor and loaded in vitamins, nutrients and healthy fats, they will leave you feeling satisfied and happy.  All of these recipes hold a special place in my heart and remind me of the special occasions where we’ve enjoyed these dishes.  (Did I mention one Christmas we prepared nothing but traditional Syrian food?)  I’ll take hummus over turkey any day of the week.

Your fork is waiting.

Lentils and Bulgur Wheat with Caramelized Onions

 

Author: Liz DellaCroce | The Lemon Bowl

Nutrition Information

• Serves: 6

• Serving size: ½ cup
• Calories: 235

• Fat: 2.6
• Saturated fat: .3
• Unsaturated fat: 2.3
• Trans fat: 0
• Carbohydrates: 41.5
• Sugar: 3.5
• Sodium: 587
• Fiber: 9.4
• Protein: 12.2
• Cholesterol: 0

Recipe type: Entree

Cuisine: Middle Eastern

Prep time:  5 mins

Cook time:  60 mins

Total time:  1 hour 5 mins

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Lentils and bulgur wheat with caramelized onions is a delicious Middle Eastern dish. A great source of protein and fiber, it is also a tasty Vegetarian entree.

Ingredients

• 1 tbs olive oil
• 2 large onions – thinly sliced
• 1 c dried lentils – rinsed and sorted
• 4 c water
• 1 c bulgur wheat
• 1½ tsp salt
• ½ tsp pepper
• ¼ c parsley – minced
• Plain yogurt – optional

Instructions

1. In a large pot, heat olive oil over medium high heat and add the onion slices.
2. Cook for 45 minutes, stirring frequently, until brown and caramelized.
3. If they begin to burn, reduce heat to medium or even medium-low. Keep them moving!
4. Remove onions from pan and set aside.
5. Add lentils and water to the same pan and boil for 15 minutes, uncovered.
6. Stir in bulgur, salt and pepper then bring to a simmer.
7. Place a lid on the pan then reduce heat to low.
8. Cook for 15 additional minutes then fluff with a fork.
9. Spread pilaf on a platter and top with caramelized onions and chopped parsley. Serve with plain yogurt.

Notes

Nutritonal Information (per serving): 235 calories, 2.6 g fat, .3 g sat fat, 0 mg cholesterol, 587 mg sodium, 41.5 g carb, 9.4 g fiber, 12.2 g protein (Excellent source of iron).

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