Bulgur & Lentils

By amt2mf

278 calories; 8 g fat; 0mg cholesterol; 44g carb; 0g sugar; 12g protein; 12g fiber; 316mg sodium; 580mg potassium

Ingredients

• 2 tablespoons extra-virgin olive oil
• 3 cups thinly sliced onions
• 1/2 teaspoon salt
• 2 tablespoons plus 1 1/4 cups water, divided
• 1 1/2 cups cooked or canned (rinsed) lentils (see Tips)
• 2/3 cup bulgur (see Tips)
• 1/4 cup minced fresh mint, divided
• 1/4 cup nonfat plain yogurt
• 1 lemon, cut into wedges

Details

Servings 4
Preparation time 30mins
Cooking time 60mins

Preparation

Step 1

1. Heat oil in a large skillet over high heat. Add onions and salt; cook, stirring frequently, until the onions begin to brown, about 5 minutes. Reduce heat to low, add 2 tablespoons water and cook, stirring frequently, until the onions are golden brown and very soft, 13 to 15 minutes.

2. Stir in lentils, bulgur and the remaining 1 1/4 cups water. Bring to a boil over high heat. Reduce heat and simmer, stirring occasionally, until the water is absorbed, 7 to 8 minutes. Stir in 2 tablespoons mint. Serve with the remaining mint, yogurt and lemon.

Tips:
To cook lentils: Place in a saucepan, cover with at least 1 inch of water, bring to a simmer and cook until just tender, 15 to 30 minutes, depending on the type of lentil. Drain and rinse with cold water. 1 cup dry lentils = about 2 1/2 cups cooked. Or use canned lentils: 15-ounce can = 1 1/2 cups. Rinse canned lentils before cooking with them to reduce the sodium by about 35%.

Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. Bulgur just needs a quick soak in hot water for most uses. Look for it in the natural-foods section of large supermarkets, near other grains.

To Make Ahead: Refrigerate airtight for up to 3 days or freeze for up to 1 month.