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.
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.
- 1 tbs olive oil
- 2 large onions thinly sliced
- 1 c dried lentils rinsed and sorted
- 4 c water
- 1 c bulgur wheat
- 1 1/2 tsp salt
- 1/2 tsp pepper
- 1/4 c parsley minced
- Plain yogurt optional
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In a large pot, heat olive oil over medium high heat and add the onion slices.
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Cook for 45 minutes, stirring frequently, until brown and caramelized.
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If they begin to burn, reduce heat to medium or even medium-low. Keep them moving!
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Remove onions from pan and set aside.
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Add lentils and water to the same pan and boil for 15 minutes, uncovered.
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Stir in bulgur, salt and pepper then bring to a simmer.
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Place a lid on the pan then reduce heat to low.
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Cook for 15 additional minutes then fluff with a fork.
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Spread pilaf on a platter and top with caramelized onions and chopped parsley. Serve with plain yogurt.
Nutritional 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).
I used red lentil (thats what I had on hand) and it came out mushy.
Hi Glenda – I’m afraid red lentils are a different type of lentil and cook much quicker. Unfortunately they can’t be used in this recipe because as you found out they get way too mushy.
When you say to saute the onions, is that really for 45 minutes or 4-5 minutes?
I can’t wait to try this! I just discovered bulgur wheat, and I love it!
Hi Jenny – It actually does take quite some time to really caramelize onions. You can cook them for less time and it will be fine but they have to be cooked low and slow to turn soft, sweet and fully caramelized. :)
This recipe makes it simple! I first stumbled upon Mujadara on youtube and variation that adds clove, bay leave, cumin and cinnamon. I love your prep overall though, and I have adopted it to make things simple. Thank you.
What a great idea to use bulgur instead of rice. Do you use the coarse size bulgur or any size bulgur will be OK? Also, do you know how to change the cooking time for brown rice instead of bulgur?
I was thinking of having this as a main dish, but the serving size of 1/2 c seems small; I am counting carbs for diabetes and the carb amount is perfect for one meal, so I guess my question is, is it filling? I would think with all that fiber and protein it woud be…
You are exactly right – it’s VERY filling due to the high amount of protein and fiber. I always serve it with plain yogurt as well. Hope that helps!
I love absolutely anything with caramelized onions… I will for sure be trying this!! Thanks for sharing!
Me too!! I could eat them with a spoon. ;-) Let me know what you think!
I love Middle Eastern food! A boss from a former job took us to have our annual party at a Middle Eastern restaurant. It was my first experience in the cuisine and one that impacted my love for it.
Thank you for the round up. Pinning. :D
Isn’t it the best?? So flavorful and healthy. Enjoy!!
Oh I NEED to try this.
Let me know what you think! It’s one of my favorites!!