Lentil and Bulgur Pilaf With Green and Yellow Squash

May 23, 2023May 23, 20230 4
Lentil and Bulgur Pilaf With Green and Yellow Squash Recipe
in Pilaf

Prep

5 min

Cook

30 min

Ready In

35 min

Level

Very easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

4 cups fat-free chicken broth or 4 cups vegetable broth
1 cup medium grain bulgur ( coarse grain also works )
1 cup brown lentils , rinsed and picked over
1 medium onion , coarse chopped
1 bay leaf
1/2 teaspoon salt
1/2 teaspoon allspice
1/2 teaspoon black pepper , freshly ground works best
1 tablespoon lemon juice
1 tablespoon olive oil
1 small zucchini
1 small yellow squash
1 garlic clove , minced
1 teaspoon lemon zest , finely grated
1 1/2 tablespoons parsley , chopped
1 tablespoon cilantro , chopped
lemon wedge ( for garnish )

Nutrision Information

Servings Per Recipe
4
Calories
350
Sugar
5g
Fat
5g
Lentil and bulgur pilaf with green and yellow squash is a perfect vegetarian dish that is filling, easy to prepare, and full of flavors and nutrients. Bulgur and lentils make a great combination of protein and carbohydrates that keep you full for a longer period of time. The squash brings additional vitamins and flavors into the deal, and together these ingredients create a hearty and satisfying meal. You can have this as a main dish or as a side to grilled meats. Lentil and bulgur pilaf with green and yellow squash is easy and quick to prepare, perfect for a weeknight dinner or a weekend lunch. Just add a bit of lemon juice and garnish with lemon wedges, and you've got a perfectly balanced meal.

Instructions

1.In a medium saucepan, bring the chicken broth to a boil. Add bulgur, lentils, onion, bay leaf, salt, allspice, and black pepper. Bring back to a boil and reduce heat to low. Cover and simmer for 20 minutes.
2.In a medium-sized skillet, heat the olive oil over medium-high heat. Add the zucchini, yellow squash, and garlic. Cook for about 3 minutes or until vegetables are lightly browned and tender. Stir in lemon zest, parsley, and cilantro. Remove from heat.
3.Add lemon juice to lentil and bulgur pilaf. Remove bay leaf. Fluff pilaf with a fork and transfer to a serving bowl. Top with the squash mixture. Serve with lemon wedges.

PROS

This dish is high in fiber, protein, and nutrients.
The combination of lentils and bulgur provides a great source of vegetarian protein and fills you up, while the squash adds additional nutrients and flavor.
This recipe is also very easy to prepare.

CONS

This dish might not be suitable for those with a sensitive stomach.
Lentils and bulgur both contain high amounts of fiber which can lead to bloating and gas.

HEALTH & BENEFITS

This dish is full of healthy benefits such as:
• High in fiber which helps with digestion and lowers the risk of heart problems.
• Contains complex carbohydrates, iron, and B vitamins which are essential for maintaining energy levels throughout the day.
• Good source of plant-based protein, suitable for vegetarians and vegans.

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