Red Lentil & Bulgur Pilaf Recipe

Red Lentils

As clipped by Bryan Carey, Assistant Manager of FT Dedham from The New York Times

Recipe By Martha Rose Shulman

Uncooked, soaked red lentils have a refreshing flavor and a sprout-like crunch. They also retain their beguiling salmon hue, contributing welcome color to this pilaf.

1/4 cup red lentils
1 small onion
3/4 cup brown lentils
3 garlic cloves, 1 crushed, the other 2 minced
Salt to taste
1 cup coarse bulgur
2 tablespoons extra virgin olive oil
1 teaspoon cumin seeds, lightly toasted and coarsely ground
1/4 cup finely chopped flat-leaf parsley, or a mixture of parsley and dill
2 tablespoons finely chopped fresh mint
Juice of 1 lemon (to taste)

Place the red lentils in a bowl, and cover with cold water. Soak for up to two hours or overnight in the refrigerator. Drain. The lentils should taste fresh, with a pleasant crunchy texture.

Cut the onion in half. Finely chop one half, and set aside. Combine the other half, intact, with the lentils and crushed garlic clove in a heavy saucepan. Add the bay leaf and 3 cups water. Bring to a boil, add salt to taste, reduce the heat, cover and simmer 30 to 35 minutes or until the lentils are tender but still intact. Taste and adjust seasoning. Remove the onion, garlic clove and bay leaf.

Place the bulgur in a 2-quart bowl. Place a strainer over the bowl, and drain the lentils so that the hot broth covers the bulgur. Add enough water to cover the bulgur by 1/2 inch. Cover the bowl, and allow the bulgur to sit until fluffy, about 20 to 30 minutes. Strain and press out excess liquid.

Heat 1 tablespoon of the oil over medium heat in a large, heavy skillet. Add the minced onion. Cook, stirring, until tender, about five minutes. Stir in the garlic and cumin, and continue to cook until fragrant, 30 seconds to a minute. Stir in the bulgur and the brown and red lentils. Add the herbs and the remaining tablespoon of olive oil, and toss together. Remove from the heat, add lemon juice and pepper, taste and adjust salt. Serve hot or room temperature.

Yield Serves six.

Advance preparation
You can make the pilaf hours ahead of serving, but do not add the herbs. Reheat in a microwave or in a nonstick skillet over medium heat, then stir in the herbs and serve.

Nutritional information per serving
248 calories; 1 gram saturated fat; 1 gram polyunsaturated fat; 3 grams monounsaturated fat; 0 milligrams cholesterol; 40 grams carbohydrates; 10 grams dietary fiber; 11 milligrams sodium (does not include salt to taste); 12 grams protein

Martha Rose Shulman is the author of The Very Best Of Recipes for Health: 250 Recipes and More

By the way, here’s a great Red Lentil Soup Recipe

Bryan Carey, Certified Personal Trainer FT Dedham
Bryan Carey is a certified personal trainer through International Sports and Science Association (ISSA). He holds a bachelor’s degree in exercise physiology from Bridgewater State University, along with CPR and AED certifications. He has always led an active lifestyle, becoming passionate about fitness in high school where he wrestled all four years. He trained friends for sports and general fitness and became nationally certified his freshman year of college. Bryan believes in well-balanced workout routines, combined with sound nutrition and cardiovascular exercise. He also believes exercise should be a routine and consistency is one of the most important factors of fitness.

FT Dedham

Check out FTGetsResults more information on all our studios across Northern New England


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Filed under In Good Health, Nutrition, Recipes, Trainer Tips

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