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Friday, March 20 2015


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
    Freshly ground pepper, to taste
3/4   cup   coarse bulgur, (see Ingredient note)
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

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 lemon juice.
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.
Ingredient Note: Fiber-rich bulgur is made from whole-wheat kernels that are precooked, dried and cracked. You can find it in natural-foods stores and many supermarkets.


Per Serving: cal. (kcal) 259, Fat, total (g) 3, chol. (mg) 4, sat. fat (g) 1, carb. (g) 42, Monosaturated fat (g) 2, fiber (g) 13, pro. (g) 17, vit. C (mg) 17.71, sodium (mg) 213, Potassium (mg) 659, iron (mg) 4.5, Vegetables () 1, Starch () 2.5, Lean Meat () 1.5, Fat () 0.5, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:01 am   |  Permalink   |  0 Comments  |  Email

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