Sunday, March 11, 2007

Lentil & Bulgur Pilaf with Squash

Hi, this is A again - Oldroses decided to give me access to her blog so that I could post recipes directly. So here's a recipe I made last weekend. It's pretty easy and has an intriguing mix of flavors and textures. It's also high in fiber. I've made this with both chicken and vegetable broth, and it's just as good both ways. If you make it with vegetable broth, it's vegetarian (vegan, actually). A small can of broth is about 2 cups, so I used 2 cans and added 1/2 cup of water. If you can't find bulgur at the supermarket, try a health food store. Don't leave out the cilantro or the lemon juice (I used the zest from one lemon and its juice) - they are crucial to the flavor. You could, however, substitute one largish squash or zucchini for the two small ones. It's just more colorful if you make it with one zucchini and one yellow squash.

A's verdict: Yum! This one's a keeper.

Lentil & Bulgur Pilaf with Green & Yellow Squash
(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

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