Based on a traditional Lebanese Lenten dish, this recipe makes a terrific meatless meal. Serve with warm whole-wheat flatbread or pita and a dollop of tangy plain yogurt.
- 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
- 3/4 cup coarse bulgur, (see Tip)
- 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 lemon zest, freshly grated
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons fresh cilantro or dill, chopped
- freshly ground pepper, or to taste
- Step 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 lemon juice.
- Step 2
- Meanwhile, heat oil in a large nonstick skillet over medium heat. Add zucchini, squash, garlic and lemon zest; sauté for 5 minutes. Stir in parsley and cilantro (or dill). Season with pepper. Stir into the pilaf. Serve hot.
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.
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