A's verdict: Yum! This one's a keeper.
Lentil & Bulgur Pilaf with Green & Yellow Squash
(source: Eating Well magazine, Fall 2004)
(source: Eating Well magazine, Fall 2004)
4 1/2 cups reduced-sodium chicken broth or vegetable broth
1 1/4 cups brown lentils, rinsed
1 medium onion, chopped
1 bay leaf
1/4 teaspoon salt, or to taste
1/2 teaspoon ground allspice
Pepper to taste
3/4 cup coarse bulgur
2 tablespoons lemon juice
1 tablespoon extra-virgin olive oil
1 small zucchini, halved lengthwise and cut into 1/4-inch-thick slices
1 small yellow squash, halved lengthwise and cut into 1/4-inch-thick slices
1 clove garlic, minced
2 teaspoons freshly grated lemon zest
2 tablespoons chopped fresh parsley
2 tablespoons chopped fresh cilantro or dill
1. Combine broth, lentils, onion, bay leaf, salt, allspice and pepper in a 3-quart saucepan. Bring to a boil over medium heat. Reduce heat to low, cover, and cook for 20 minutes. Add bulgur and cook until the lentils and bulgur are tender and the liquid is absorbed, 15 to 20 minutes more. Remove the pilaf from the heat, discard the bay leaf and stir in the lemon juice.
2. Meanwhile, heat oil in a large nonstick skillet over medium heat. Add zucchini, squash, garlic and lemon zest; saute for 5 minutes. Stir in parsley and cilantro or dill. Season with pepper. Stir into the pilaf. Serve hot.
Makes 6 one-cup servings.
Nutrition information, per serving (from the source article): 259 calories; 4 grams fat (1 gram saturated, 2 grams monounsaturated); 3 milligrams cholesterol; 42 grams carbohydrate; 17 grams protein; 17 grams fiber; 189 milligrams sodium.
Nutrition bonus: 67% daily value fiber; 192 micrograms folate (49% DV), 16 milligrams vitamin C (30% DV), 4 milligrams iron (25% DV).
Recycle: broth cans, if any; oil bottle
Compost: bay leaf, vegetable trimmings
1 1/4 cups brown lentils, rinsed
1 medium onion, chopped
1 bay leaf
1/4 teaspoon salt, or to taste
1/2 teaspoon ground allspice
Pepper to taste
3/4 cup coarse bulgur
2 tablespoons lemon juice
1 tablespoon extra-virgin olive oil
1 small zucchini, halved lengthwise and cut into 1/4-inch-thick slices
1 small yellow squash, halved lengthwise and cut into 1/4-inch-thick slices
1 clove garlic, minced
2 teaspoons freshly grated lemon zest
2 tablespoons chopped fresh parsley
2 tablespoons chopped fresh cilantro or dill
1. Combine broth, lentils, onion, bay leaf, salt, allspice and pepper in a 3-quart saucepan. Bring to a boil over medium heat. Reduce heat to low, cover, and cook for 20 minutes. Add bulgur and cook until the lentils and bulgur are tender and the liquid is absorbed, 15 to 20 minutes more. Remove the pilaf from the heat, discard the bay leaf and stir in the lemon juice.
2. Meanwhile, heat oil in a large nonstick skillet over medium heat. Add zucchini, squash, garlic and lemon zest; saute for 5 minutes. Stir in parsley and cilantro or dill. Season with pepper. Stir into the pilaf. Serve hot.
Makes 6 one-cup servings.
Nutrition information, per serving (from the source article): 259 calories; 4 grams fat (1 gram saturated, 2 grams monounsaturated); 3 milligrams cholesterol; 42 grams carbohydrate; 17 grams protein; 17 grams fiber; 189 milligrams sodium.
Nutrition bonus: 67% daily value fiber; 192 micrograms folate (49% DV), 16 milligrams vitamin C (30% DV), 4 milligrams iron (25% DV).
Recycle: broth cans, if any; oil bottle
Compost: bay leaf, vegetable trimmings
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