Middle Eastern Bulgur & Lentil Pilaf
The traditional name for this Middle Eastern staple is Mujadara. Made with Bulgur or Rice with Green Lentils and caramelized Onions served with Greek Yogurt and a Cucumber, Tomato Salad.
Bulgur is a nutrient dense whole grain made from cracked wheat which is high in fiber, protein, iron, magnesium, and B vitamins. Green lentils are a good source of plant based protein and are packed with essential nutrients, including iron, folate, potassium, magnesium, and fiber. The Bulgur and Lentils alongside the probiotic packed Greek Yoghurt and the Salad make this meals one of my favorite comfort food vegetarian dishes to serve as a main course. Great for those busy weeknights and comes together with just a few kitchen staples.
Experiment with the Bulgur vs the Rice and please let me know what you think.
Organic Ingredients: serves 6
1 Cup Bulgur or Basmati Rice
1 Cup Green Lentils
4 Cups Water
2 Large Yellow Onions finely diced as small as you can (for pilaf)
1 Large Yellow Onion cut into thin crescents (for onion garnish)
2 Tsp. Ground Cumin
1/2 Tsp. Ground Cinnamon
1/2 Tsp. Black Pepper
3 Tsps. Celtic Sea Salt
Olive Oil, for cooking
Method:
Place Lentils in a small saucepan with 2 cups of Water and bring to a boil. Once boiling, cover and reduce heat to a simmer. Simmer for 12 minutes. Remove from heat, uncover and set aside. Do not drain the Lentils.
To make your Pilaf you’ll need a medium-large sized pan with a lid. Put 2 tbsps. Olive Oil in the pan and bring to medium-high heat. Add the 2 finely diced Onions, reduce heat to medium and saute for approx. 40 minutes. Add 1 Tsp. of Salt as they cook. Watch these carefully, and lower the heat if need be so they don’t burn. You want them to be a dark golden brown color. Add Cinnamon, Cumin, Salt & Pepper towards the end of sautéing.
To the sautéed Onions slowly add 2 cups Water. Raise the heat to high to a bring to a boil then reduce heat to low and simmer for 2 minutes. Stir in the Bulgur and par-cooked Lentils with their liquid. Mix well and bring everything to a boil. Once boiling, reduce heat to a low simmer and cover. Simmer for 20 minutes.
To make the Onion Garnish heat a medium-large frying pan with a 4-5 tbsps. Olive oil to medium high heat until very hot. Carefully add in the thinly sliced Onion Crescents and fry until golden brown. Transfer the Onions to a plate lined with paper towels to remove excess Oil.
Serve Bulgur & Lentil Pilaf with Onion Garnish on top, with Greek Yogurt and a Cucumber Tomato Salad.
I love that this recipe comes together with a few kitchen staples.
2 Onions, finely diced for Pilaf and 1 Onion cut into thin crescents for Onion Garnish
Finely diced onions sautéing on medium heat for 40 minutes.
Add in Ground Spices, Salt & Pepper towards the end of the sautéing process
The color of the Onions before adding 2 cups Water
Raise the heat to high to a bring to a boil then reduce heat to low and simmer for 2 minutes.
Stir in the Bulgur and par-cooked Lentils with their liquid. Mix well and bring everything to a boil. Once boiling, reduce heat to a low simmer and cover. Simmer for 20 minutes.
Middl Eastern Rice Pilaf is enjoyed hot or warm or at room temperature
Thinly sliced Onions caramelizing for garnish
Rest Onion on paper towels before using for garnish to remove excess oil
Arrange Onion Garnish on top of Bulgur & Lentil Pilaf
Serve with Green Yogurt and a Cucumber Tomato Salad with Mint, Parsley, Lemon, Olive Oil, Salt & Black Pepper