Herbed bulgur-lentil pilaf

  • Preparation Time30 mins
  • Cooking Time60 mins
  • Serves4
  • DifficultyEasy
100g green lentils
140g bulgur
1L low-sodium chicken stock
1 tbsp plus 2 tsp olive oil
1 small red onion, finely diced
1 yellow pepper, seeded and finely diced
3 tbsps chopped fresh flat-leaf parsley
2 tbsps chopped fresh basil leaves
2 tbsps chopped fresh chives
1 tsp lemon zest
1 tbsp lemon juice
1/2 tsp salt
1/4 tsp pepper
1) Place lentils and 500ml chicken stock in a small saucepan and bring to a boil. Boil 5 minutes, then reduce to a simmer and cook until lentils are tender and most liquid is dissolved, about 30 minutes. Drain any remaining liquid.

2) While lentils are cooking, place bulgur and remaining 500ml chicken stock in another small saucepan and bring to a boil. Reduce heat and simmer until most liquid is absorbed and bulgur is tender, about 13 to15 minutes. Remove from heat and fluff with a fork. Add the bulgur to the lentils.

3) Heat 2 tsps of the oil in a skillet over medium heat. Add onions and cook, stirring, until tender, about 5 minutes. Add peppers and cook until peppers are tender, another 5 minutes.

4) Add the onion mixture to bulgur-lentil mixture. Stir in parsley, basil, chives, lemon zest, lemon juice remaining 1 tbsp olive oil, salt and pepper and toss to incorporate.

Calories 300; Total Fat 8 g; (Sat Fat 1.5 g, Mono Fat 5 g, Poly Fat 1.5 g) ; Protein 15 g; Carb 47 g; Fiber 11 g; Cholesterol 0 mg; Sodium 370 mg
Excellent source of: Protein, Fiber, Niacin, Vitamin C, Vitamin K, Manganese
Good source of: Vitamin B6, Copper, Iron, Magnesium, Phosphorus, Potassium

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