Bulgur Lentil Pilaf

Savor the hearty, wholesome goodness of Bulgur Lentil Pilaf, a one-pot wonder brimming with flavor and nutrition. This plant-based dish combines nutrient-rich red lentils and nutty bulgur, infused with aromatic spices like cumin, coriander, and paprika for a warm, earthy kick. A medley of sautéed onion, garlic, and carrot adds depth, while a touch of tomato paste ties everything together in a vibrant, savory broth. Ready in just 40 minutes, this easy-to-make recipe is perfect as a comforting main course or a flavorful side. Garnish with fresh parsley and a squeeze of lemon to elevate the dish with a zesty, herbaceous finish. Whether you're looking for a quick weeknight meal or a crowd-pleasing vegan option, this Bulgur Lentil Pilaf is sure to impress.

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium onion
• 3 cloves garlic
• 1 large carrot
• 1 tablespoon tomato paste
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon paprika
• 1 cup red lentils
• 1 cup bulgur (medium or coarse grain)
• 4 cups vegetable broth
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons chopped parsley
• 4 pieces lemon wedges

Directions

Step 1

Heat the olive oil in a large pot or deep skillet over medium heat.

Step 2

Finely chop the onion, mince the garlic, and dice the carrot. Add the onion to the pot and sauté for 3-4 minutes until translucent.

Step 3

Add the minced garlic and diced carrot. Sauté for another 2-3 minutes until the garlic is fragrant and the carrot starts to soften.

Step 4

Stir in the tomato paste, cumin, coriander, and paprika. Cook for 1-2 minutes to toast the spices and incorporate the tomato paste.

Step 5

Rinse the red lentils thoroughly under cold water and add them to the pot. Mix well to coat the lentils with the spice mixture.

Step 6

Add the bulgur to the pot and pour in the vegetable broth. Season with salt and black pepper and stir to combine.

Step 7

Bring the mixture to a boil, then reduce the heat to low and cover the pot with a lid. Simmer for 15-20 minutes, stirring occasionally, until the lentils and bulgur are tender and the liquid is absorbed.

Step 8

Remove the pot from the heat and let it sit, covered, for 5 minutes to allow the flavors to meld and the pilaf to fully set.

Step 9

Fluff the pilaf with a fork and garnish with chopped parsley. Serve warm, accompanied by lemon wedges for an extra burst of freshness.

Nutrition Facts

Serving size	1654.2 grams (1654.2g)

Amount per serving	% Daily Value*
Calories	1662

Total Fat 41.30g	53%
Saturated Fat 6.80g	34%
Polyunsaturated Fat 5.50g
Cholesterol 0mg	0%
Sodium 4704mg	205%
Total Carbohydrate 281.10g	102%
Dietary Fiber 71.00g	254%
Total Sugars 30.90g
Protein 63.50g	127%

Vitamin D 0IU	0%
Calcium 377mg	29%
Iron 21mg	114%
Potassium 4027mg	86%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 21.2%

Protein: 14.5%

Carbs: 64.2%