Vegetable & Lentil Bulgur Recipe

This hearty lentil bulgur is flavored with an array of health-promoting spices.



From “Indian Vegetarian Feast”
September/October 2015

  • Vegetable & Lentil Bulgur includes some of the world’s healthiest spices including cloves, cinnamon and turmeric.
    Photo by Emma Lee

Yield: 2-3 servings

Common in Middle Eastern cooking, bulgur is cracked wheat that has a delicate, nutty flavor. Use whatever vegetables you have on hand. Try it topped with yogurt and black pepper, or add a little lemon juice at the end. This recipe serves 2 to 3; if you double it, use 6 cloves and 15 peppercorns.

Vegetable & Lentil Bulgur Recipe

Ingredients:

• 1-1⁄2 tablespoons ghee, or a mix of unsalted butter and vegetable oil
• One 2-inch cinnamon stick
• 4 cloves
• 1 teaspoon cumin seeds
• 12 black peppercorns
• 1 small onion, chopped
• Scant 1⁄2 ounce ginger root, peeled weight, grated
• 2 cloves garlic, peeled and grated
• 1⁄4 cup yellow lentils, washed well
• 1 teaspoon ground coriander
• 3⁄4 teaspoon ground cumin
• 3⁄4 teaspoon garam masala
• Salt, to taste
• Scant 1 cup bulgur wheat

Vegetables I used:
• 6 to 7 green beans, chopped
• 2 ounces cauliflower, cut into florets
• 2 ounces broccoli, cut into florets
• 1⁄3 small red bell pepper, cubed

Instructions:

1. Heat ghee in a skillet. Add whole spices and cook until fragrant. Add onion and sauté until soft. Add ginger and garlic and cook 1 minute, or until garlic is lightly golden.

2. Add vegetables, lentils, ground spices, salt and a splash of water. Bring to a boil, stir well, cover and simmer until vegetables are almost cooked, around 5 minutes. Uncover pan to drive off any excess water.

3. Add bulgur and stir. Mix in 1-1⁄4 cups boiling water, cover and cook over low heat for 13 to 15 minutes. Check grain: If it’s not tender, return to heat to steam more. Take off heat but let steam, covered, another 5 minutes. Taste, adjust seasonings and serve. Serves 2 to 3.

Find more recipes and super-healthy herbs in World’s Healthiest Herbs and Spices.


This recipe was reprinted with permission from Indian Vegetarian Feast by Anjum Anand. Purchase this book from our store: Indian Vegetarian Feast.


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