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Lentil and Bulgur Pilaf Recipe

Lentil and Bulgur Pilaf

Try this Lentil and Bulgur Pilaf! A hearty, nutritious dish made with protein-packed lentils and wholesome bulgur, perfect as a side or main course.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4
Course: Lunch
Cuisine: Middle Eastern
Calories: 300
Ingredients Method Notes

Ingredients
  

For the Pilaf
  • 1 cup green or brown lentils rinsed
  • 1/2 cup bulgur wheat
  • 1 tbsp olive oil
  • 1 medium onion finely chopped
  • 2 garlic cloves minced
  • 1 tsp ground cumin
  • 1 tsp paprika
  • 1/2 tsp ground cinnamon
  • 2 1/2 cups vegetable broth or water
  • Salt and freshly ground black pepper to taste
Optional Add-Ins
  • 1/4 cup chopped fresh parsley or cilantro for garnish
  • A handful of toasted pine nuts or slivered almonds for crunch
  • 1/4 cup golden raisins for a touch of sweetness
Substitutions
  • Gluten-Free: Replace bulgur with quinoa for a gluten-free version.
  • Low-Sodium: Use low-sodium vegetable broth or water to reduce sodium content.

Method
 

Cook the Lentils
  1. In a medium saucepan, bring 2 cups of water to a boil.
  2. Add the rinsed lentils and reduce the heat to a simmer.
  3. Cook for 15-20 minutes, or until the lentils are tender but not mushy.
  4. Drain any excess water and set the lentils aside.
Sauté the Onion and Garlic
  1. In a large skillet or saucepan, heat the olive oil over medium heat.
  2. Add the chopped onion and cook for 5-6 minutes, stirring occasionally, until softened and translucent.
  3. Add the minced garlic and cook for another 1-2 minutes, until fragrant.
Toast the Spices
  1. Add the cumin, paprika, and cinnamon to the skillet with the onions and garlic.
  2. Stir for 1 minute to toast the spices, enhancing their flavor.
Add the Bulgur and Cook
  1. Stir in the bulgur wheat and vegetable broth, along with salt and pepper to taste.
  2. Bring the mixture to a boil, then reduce the heat to low.
  3. Cover the pan and simmer for 10-12 minutes, or until the bulgur is tender and has absorbed most of the liquid.
Combine the Lentils and Bulgur
  1. Once the bulgur is cooked, fluff it with a fork and stir in the cooked lentils.
  2. Adjust the seasoning as needed with additional salt and pepper.
Serve
  1. Transfer the Lentil and Bulgur Pilaf to a serving dish and garnish with fresh parsley, toasted nuts, and golden raisins, if using.
  2. Serve warm as a side or main dish.
  3. Enjoy!

Notes

Nutritional Information (Per Serving - 1 cup of pilaf):

  • Calories: 250-300
  • Carbohydrates: 45g
  • Protein: 12g
  • Fat: 6g
  • Saturated Fat: 1g
  • Sodium: 400mg
  • Fiber: 12g
  • Sugar: 4g
 

Notes/Advice:

  • Additions/Subtractions:
    • Feel free to adjust the spices to your taste—add more cumin for earthiness or cinnamon for warmth.
    • For added texture, top the pilaf with crispy fried onions or pomegranate seeds.
    • You can also make this dish heartier by adding a protein like chickpeas or diced grilled tofu.