Lentils and Bulgur Wheat with Caramelized Onions
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3.5 from 22 votes

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.
Course Entree
Cuisine Lebanese, middle eastern, syrian
Keyword bulgur wheat, lentils
Prep Time 5 minutes
Cook Time 1 hour
Total Time 1 hour 5 minutes
Servings 6
Calories 235kcal
Author Liz Della Croce

Ingredients

  • 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

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: 235kcal | Carbohydrates: 41.5g | Protein: 12.2g | Fat: 2.6g | Saturated Fat: 0.3g | Polyunsaturated Fat: 2.3g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 587mg | Fiber: 9.4g | Sugar: 3.5g