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Lentils and Bulgur Wheat with Caramelized Onions

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.

Lentils and Bulgur Wheat with Caramlized Onions

If I had to eat one type of food every day for the rest of my life, it would be Middle Eastern food.

Lentils and Bulgur Wheat Recipe

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!

Lentils and Bulgur Wheat with Fried Onions Recipe

This particular dish is made with lentils and bulgur wheat which are cooked together in just a little water, salt and pepper then topped with caramelized onions.

Lentils and Bulgur Wheat with Caramlized Onions

This is a humble, affordable dish but it is always a family-favorite. Great for serving a crowd, it tastes delicious warm, room temperature or chilled.

Liz Slicing Onions

To start, you’ll want to pan-fry the onions in olive oil until they become caramelized and sweet.

Caramlizing Onions

How long does it take to caramelize onions?

This step can take a little bit of time but I promise the end result is worth it. Depending on how many onions you wish to fry, I typically recommend at least one inch of oil and letting them cool down for about 30-45 minutes, stirring regularly.

Draining Onions

Once the onions are caramelized, remove from the pan and let strain on a plate lined with paper towel. This will help remove any excess oil.

Adding Water to Lentils

Once the onions are done caramelizing, you’ll cook the bulgur and lentils in the same pan. This allows you to use that delicious flavor from frying the onions to season the whole dish.

Lentils and Bulgur Wheat with Caramlized Onions

To serve, you’ll top each bowl of lentils and bulgur wheat with caramelized onions. If you have fresh parsley and plain yogurt, I highly recommend that as well.

Liz Eating Lentils

Want more delicious Lebanese recipes? 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.

Lentils and Bulgur Wheat with Fried Onions Recipe

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 Caramlized Onions

Lentils and Bulgur Wheat with Caramelized Onions

3.96 stars average
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.
PREP: 5 mins
COOK: 1 hr
TOTAL: 1 hr 5 mins
Pin Recipe
Servings: 6

Ingredients
 

  • 1 tablespoon extra virgin olive oil
  • 2 large onions (thinly sliced)
  • 1 cup dried lentils (rinsed and sorted)
  • 4 cups water
  • 1 cup bulgur wheat
  • 1 ½ teaspoons salt
  • ½ teaspoon pepper
  • ¼ cup parsley (minced)
  • Plain yogurt (optional, to serve)

Instructions
 

  • 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.

Notes

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).

Nutrition

Calories: 235kcalCarbohydrates: 41.5gProtein: 12.2gFat: 2.6gSaturated Fat: 0.3gPolyunsaturated Fat: 2.3gTrans Fat: 0gCholesterol: 0mgSodium: 587mgFiber: 9.4gSugar: 3.5g
SHOW AND TELL ON INSTAGRAM!Show me your creation and rate it below! Mention @thelemonbowl or tag #thelemonbowl! I would LOVE to see!
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Liz DellaCroce

Liz Della Croce is the creator and author of The Lemon Bowl, a healthy food blog. Since 2010, Liz has been sharing delicious recipes that just so happen to be healthy. By using real ingredients with an emphasis on seasonality, Liz has built a growing audience of loyal readers who crave good food for their families.

22 Comments

  1. FYI this is called mujadara harma! There’s a few different ways to make mujudara (classic mujadara and mujadara mahkbousa–both of which are gf) but they use different ratios of lentils to rice and vary in which lentil is used :)

  2. In your description you suggest carmelizing the onions in one inch of oil but the recipe only call for 1 tablespoon of oil. Which is right?

  3. Thank you so much for this recipe. I have been cooking mujadara (lentils and bulgur for almost 50 years and recently got an instant pot. This recipe is spot on. Perfect and utterly delicious. Do put the yogurt on top (I sprinkle some chopped mint on too. One half cup serving? Seriously? Lentils make you lose weight lol. That’s my excuse, and I’m sticking to it. I mix the onions throughout after the lentils are cooked because I want some in every bite. Cold leftovers are terrific too.

      1. 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.

    1. 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!

      1. 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. :)

    2. 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.

    3. 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?

    4. 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…

      1. 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!

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