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:
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
In a large pot, heat olive oil over medium high heat and add the onion slices.
Cook for 45 minutes, stirring frequently, until brown and caramelized.
If they begin to burn, reduce heat to medium or even medium-low. Keep them moving!
Remove onions from pan and set aside.
Add lentils and water to the same pan and boil for 15 minutes, uncovered.
Stir in bulgur, salt and pepper then bring to a simmer.
Place a lid on the pan then reduce heat to low.
Cook for 15 additional minutes then fluff with a fork.
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).