Herbed Bulgur-Lentil Pilaf

Vegetarian
Dairy Free
Very Healthy
Health score
100%
Herbed Bulgur-Lentil Pilaf
90 min.
4
300kcal

Suggestions

Ingredients

  • cup bulgur 
  • 0.5 cup green lentils 
  • tablespoons basil leaves fresh chopped
  • tablespoons chives fresh chopped
  • tablespoons flat-leaf parsley fresh chopped
  • tablespoon juice of lemon 
  • teaspoon lemon zest 
  • cups chicken broth low-sodium
  • tablespoons olive oil 
  • 0.3 teaspoon pepper 
  • cup onion diced red finely
  • 0.5 teaspoon salt 
  •  bell pepper diced yellow seeded finely

Equipment

  • frying pan
  • sauce pan

Directions

  1. Place lentils and 2 cups broth 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.
  2. Drain any remaining liquid. While lentils are cooking, place bulgur and remaining 2 cups chicken broth in another small saucepan and bring to a boil. Reduce heat and simmer until most liquid is dissolved and bulgur is tender, about 13 to15 minutes.
  3. Remove from heat and fluff with a fork.
  4. Add the bulgur to the lentils.
  5. Heat 2 teaspoons of the oil in a skillet over medium heat.
  6. Add onions and cook, stirring, until tender, about 5 minutes.
  7. Add peppers and cook until peppers are tender, another 5 minutes.
  8. Add the onion mixture to bulgur-lentil mixture. Stir in parsley, basil, chives, lemon zest, lemon juice remaining 1 tablespoon olive oil, salt and pepper and toss to incorporate.

Nutrition Facts

Calories300kcal
Protein20.37%
Fat16.44%
Carbs63.19%

Properties

Glycemic Index
69.4
Glycemic Load
12.11
Inflammation Score
-8
Nutrition Score
24.428260958713%

Flavonoids

Catechin
0.08mg
Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
6.47mg
Luteolin
0.35mg
Isorhamnetin
2.11mg
Kaempferol
0.46mg
Myricetin
0.52mg
Quercetin
8.52mg
Gallocatechin
0.03mg

Nutrients percent of daily need

Calories:300.29kcal
15.01%
Fat:5.79g
8.91%
Saturated Fat:1.06g
6.63%
Carbohydrates:50.12g
16.71%
Net Carbohydrates:35.2g
12.8%
Sugar:2.81g
3.12%
Cholesterol:0mg
0%
Sodium:373mg
16.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.15g
32.31%
Vitamin C:65.75mg
79.69%
Manganese:1.51mg
75.57%
Fiber:14.92g
59.68%
Vitamin K:60.88µg
57.98%
Folate:147.4µg
36.85%
Phosphorus:306.51mg
30.65%
Vitamin B3:6.02mg
30.12%
Magnesium:99.9mg
24.98%
Vitamin B1:0.32mg
21.52%
Copper:0.42mg
21.16%
Potassium:727.56mg
20.79%
Iron:3.67mg
20.39%
Vitamin B6:0.38mg
19.01%
Zinc:2.23mg
14.87%
Vitamin B2:0.19mg
10.97%
Vitamin B5:1.01mg
10.06%
Vitamin A:444.73IU
8.89%
Calcium:56.56mg
5.66%
Vitamin E:0.69mg
4.62%
Selenium:3.12µg
4.46%
Vitamin B12:0.24µg
3.93%