Skip to content
My WebMD Sign In, Sign Up

Food & Recipes

Font Size
A
A
A

Lentil & Bulgur Pilaf with Green & Yellow Squash

Lentil & Bulgur Pilaf with Green & Yellow Squash
This Recipe Is:

WebMD Recipe from EatingWell.com

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.

Ingredients
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
Instructions
  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.
Tip

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.
Did You Know?
Recipes for Beauty

Today on WebMD

Four spoons with mustards
What condiments are made of and how much to use.
salmon and spinach
How to get what you need.
 
grilled veggies
Easy ideas for dinner tonight.
Greek Salad
Health benefits, what you can eat and more.
 

Loaded with tips to help you avoid food allergy triggers.

Loading ...

Sending your email...

This feature is temporarily unavailable. Please try again later.

Thanks!

Now check your email account on your mobile phone to download your new app.