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Lentil & Bulgur Pilaf with Green & Yellow Squash

Lentil & Bulgur Pilaf with Green & Yellow Squash
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WebMD Recipe from

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.

Prep: 15 minutes | Cook: 35 minutes | Total Time: 50 minutes
  • 4 1/2 cups
    reduced-sodium chicken broth or vegetable broth
  • 1 1/4 cups
    brown lentils, rinsed
  • 1 medium
    onion, chopped
  • 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
  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.
  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.

Nutritional Information

Makes: 6 servings
Serving Size: 1 cup
  • Calories259
  • Fat3 g
    • Saturated fat1 g
  • Cholesterol4 mg
  • Carbohydrates42 g
    • Dietary fiber13 g
  • Protein17 g
  • Sodium213 mg
* Nutritional Guidelines based on the USDA's MyPlate Standards.
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