Veronicas Mediterranean Bulgur And Lentil Stew Recipes

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MEDITERRANEAN BULGUR



Mediterranean Bulgur image

Provided by Food Network Kitchen

Categories     side-dish

Time 30m

Yield 2

Number Of Ingredients 0

Steps:

  • Toast 1 cup bulgur in a dry skillet until fragrant, about 5 minutes. Pour 2 1/2 cups boiling water over the bulgur in a heat-resistant bowl and cover tightly with plastic wrap. Let stand for 15 minutes, then toss with a little olive oil, some chopped dried apricots and olives, and salt and pepper to taste.

Nutrition Facts : Calories 329 calorie, Fat 9 grams, SaturatedFat 1 grams, Cholesterol 0 milligrams, Sodium 220 milligrams, Carbohydrate 59 grams, Fiber 14 grams, Protein 9 grams, Sugar 5 grams

LENTILS WITH BULGUR AND HERB SALAD



Lentils With Bulgur And Herb Salad image

Provided by Mark Bittman

Categories     dinner, one pot, salads and dressings, appetizer, main course

Time 45m

Yield 4 to 6 servings

Number Of Ingredients 15

1/2 cup brown or green lentils, washed and picked over
1/2 large red onion, peeled and thinly sliced
Salt and pepper
4 tablespoons extra virgin olive oil
1 teaspoon minced garlic
2 tomatoes (canned are fine), chopped
1/2 teaspoon cayenne or dried red chili flakes, or to taste
1 teaspoon ground cumin
1 cup medium-grain bulgur
3 cups chicken, beef or vegetable stock (approximately), preferably homemade, or water
1/2 cup chopped fresh mint leaves
1/2 cup chopped fresh parsley leaves
2 or 3 cups chopped mesclun or romaine
Lemon juice
1 cup low-fat yogurt

Steps:

  • If time allows soak lentils in cold water to cover an hour or more. Drain. Soak onion in salted water to cover until ready to serve.
  • Put 1 tablespoon oil in a large deep saucepan, and turn heat to medium. A minute later add garlic and cook until fragrant, another minute or so. Add tomato, cayenne and cumin and cook until tomato is soft, 2 to 3 minutes.
  • Add bulgur and cook, stirring, 3 to 4 minutes, then add liquid and lentils. Bring to a boil, then cover, and adjust heat so mixture simmers steadily. Cook for 20 to 30 minutes or until lentils and bulgur are tender and all liquid is absorbed. If mixture starts to dry out, add liquid as needed and continue cooking. You will definitely need to add liquid if you did not soak the lentils. If mixture is too wet, raise heat a bit and cook uncovered, stirring, until it dries out.
  • Toss herbs and lettuce with remaining olive oil and lemon juice to taste; add salt and pepper to taste. Serve lentil-bulgur mixture topped with dressed greens, drained onions and a dollop of yogurt on the side.

Nutrition Facts : @context http, Calories 266, UnsaturatedFat 8 grams, Carbohydrate 36 grams, Fat 10 grams, Fiber 7 grams, Protein 10 grams, SaturatedFat 2 grams, Sodium 676 milligrams, Sugar 5 grams

MEDITERRANEAN BULGUR WHEAT



Mediterranean Bulgur Wheat image

This is a really yummy side dish that goes well with chicken or fish.

Provided by Andrea

Categories     Ingredients     Whole Grain Recipes     Bulgur Recipes

Time 30m

Yield 4

Number Of Ingredients 9

2 cups chicken broth
1 cup bulgur
1 tablespoon olive oil, or as needed
1 onion, diced
2 stalks celery, diced
2 garlic cloves, minced
1 (14 ounce) can artichoke hearts, drained and chopped
6 sun-dried tomatoes, cut into strips
salt and ground black pepper to taste

Steps:

  • Bring chicken broth and bulgur to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until bulgur is tender and liquid has been absorbed, 15 to 20 minutes.
  • Heat olive oil in a skillet over medium heat; saute onion and celery until tender, about 5 minutes. Add garlic and saute until fragrant, about 1 minute. Stir onion mixture, artichoke hearts, and sun-dried tomatoes into bulgur; season with salt and pepper.

Nutrition Facts : Calories 213.4 calories, Carbohydrate 38.8 g, Cholesterol 2.5 mg, Fat 4.2 g, Fiber 9.7 g, Protein 7.9 g, SaturatedFat 0.6 g, Sodium 930.5 mg, Sugar 3.3 g

MEDITERRANEAN BULGUR BOWL



Mediterranean Bulgur Bowl image

You can also transform this tasty bowl into an Italian version with mozzarella, pesto, tomatoes, spinach and basil. -Renata Smith, Brookline, Massachusetts

Provided by Taste of Home

Categories     Lunch

Time 30m

Yield 4 servings.

Number Of Ingredients 12

1 cup bulgur
1/2 teaspoon ground cumin
1/4 teaspoon salt
2 cups water
1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
6 ounces fresh baby spinach (about 8 cups)
2 cups cherry tomatoes, halved
1 small red onion, halved and thinly sliced
1/2 cup crumbled feta cheese
1/4 cup hummus
2 tablespoons chopped fresh mint
2 tablespoons lemon juice

Steps:

  • In a 6-qt. stockpot, combine the first 4 ingredients; bring to a boil. Reduce heat; simmer, covered, until tender, 10-12 minutes. Stir in garbanzo beans; heat through., Remove from heat; stir in spinach. Let stand, covered, until spinach is wilted, about 5 minutes. Stir in remaining ingredients. Serve warm, or refrigerate and serve cold.

Nutrition Facts : Calories 311 calories, Fat 7g fat (2g saturated fat), Cholesterol 8mg cholesterol, Sodium 521mg sodium, Carbohydrate 52g carbohydrate (6g sugars, Fiber 12g fiber), Protein 14g protein.

LENTIL STEW WITH A MEDITERRANEAN TWIST



Lentil Stew With a Mediterranean Twist image

This was a recipe I first started playing around with over 10 years ago - it is based on a recipe from the original Essense of Emeril TV show - circa 1995. I like it best with Chicken stock, but using mushroom broth to make it completely vegetarian doesn't lessen the recipe much. All my friends and family say they have never tasted anything else quite like it. A tiny bit of feta crumbled on top when serving (reduced fat feta works fine too if you like to lighten things up) should not be omited, really! The tanginess of the feta perfectly compliments the lemon & mint undertones in the stew. One big pot is all that is needed. The time consuming part is all up front in the chopping.

Provided by bemocked

Categories     Stew

Time 1h

Yield 4-5 serving(s)

Number Of Ingredients 12

2 tablespoons olive oil
1 tablespoon chopped garlic
1 1/2 quarts chicken stock
2 cups brown lentils
1 lb red potatoes
1/4 cup lemon juice
2 teaspoons lemon zest
12 ounces spinach leaves (picked and cleaned, frozen is okay as an alternative)
1/2 cup chopped mint leaf
1/2 cup chopped fresh parsley
1/4 cup crumbled feta cheese
salt and pepper

Steps:

  • Cut/dice the red skin potatoes into approx 1/2-inch-ish cubes, with skin still on. I generally use smaller golfball-to-racquetball sized potatoes. Grate the zest from 2 small -to-medium lemons into a dish, and then juice the lemons, a little extra juice/zest (beyond wht the recipe calls for) is okay.
  • In a large pot heat olive oil over medium heat. Add the garlic, stirring for 30 seconds over medium heat. Add the chicken stock and the lentils, and bring to a boil.
  • Reduce heat, cover, and simmer for at least 10 minutes.
  • Add the potatoes, cook uncovered for 20 minutes, stirring occasionally.
  • Sample the lentils, checking every few minutes for soft smooth texture, replace cover and simmer till the lentil texture is as soft as you prefer.
  • Add the lemon juice, zest, and spinach. Simmer for 3-5 minutes or until the spinach wilts. Fold in the mint and parsley. Adjust the seasonings (salt & pepper to taste).
  • Serve with crumbled feta.
  • Notes: 1/4 cup chopped tomatoes can also be added with the lentils & chicken stock at the first stage - I like it better without the tomatoes, but I thought I'd note that variation if you are tomato-inclined.

Nutrition Facts : Calories 666.5, Fat 14.7, SaturatedFat 3.7, Cholesterol 19.1, Sodium 704.9, Carbohydrate 95, Fiber 33.8, Sugar 10, Protein 40.3

VERONICA'S MEDITERRANEAN BULGUR AND LENTIL STEW



Veronica's Mediterranean Bulgur and Lentil Stew image

I despise Lentils, BUT, this lentil recipe I LIKED a lot. Yet another tasty and healthy diet recipe.

Provided by Trixyinaz

Categories     Stew

Time 45m

Yield 1 serving(s)

Number Of Ingredients 8

1/2 bell pepper
1/2 small onion
1 tablespoon fresh parsley
1 1/2 cups water
5 tablespoons of dried red lentils or 5 tablespoons green lentils (I like the red better)
3 tablespoons of uncooked bulgur wheat
1 teaspoon olive oil
1/4 teaspoon black pepper

Steps:

  • Chop bell pepper, parsley and onion.
  • In a medium saucepan, bring water and lentils to a boil.
  • Reduce the heat to medium/medium-low and simmer for about 25 minutes- COVERED.
  • Stir in bulgur wheat and black pepper.
  • Continue to simmer- UNCOVERED- until lentils are tender and water is absorbed (should take about 10 to 15 minutes).
  • In a skillet, heat oil on medium-high heat and sauté onion and bell pepper until tender (about 4 minutes).
  • Stir onion and pepper into bulgur mixture, sprinkle with fresh parsley and serve.

Nutrition Facts : Calories 292.9, Fat 6, SaturatedFat 0.9, Sodium 17.8, Carbohydrate 46.4, Fiber 9.2, Sugar 3, Protein 16.5

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Top Asked Questions

How to cook lentils and spinach stew?
Add tomato paste, salt, and pepper. Stir in spinach. Cook on High, stirring every 30 minutes, until lentils are tender and stew has thickened, 3 to 4 hours. You can use 5 cups pre-made vegetable broth instead of water and bouillon.
How to cook lentils in a slow cooker?
Add lentils, carrots, and potatoes. Heat a medium saucepan over medium heat. Add cumin and coriander and cook and stir until fragrant, about 20 seconds. Add oil, followed by onion. Cook, stirring occasionally, 2 to 3 minutes. Add garlic and saute for 30 seconds. Remove from heat and transfer to the slow cooker. Stir.
What is the best way to cook lentils and carrots?
Warm water and vegetable bouillon in a slow cooker on High until dissolved. Add lentils, carrots, and potatoes. Heat a medium saucepan over medium heat. Add cumin and coriander and cook and stir until fragrant, about 20 seconds. Add oil, followed by onion. Cook, stirring occasionally, 2 to 3 minutes. Add garlic and saute for 30 seconds.
What is a lentil stew made of?
This vegan-friendly stew is based on the combination of filling lentils, chewy barley, and tender vegetables. Recipe creator JOEBERHARDT suggests mixing-and-matching in season veggies for a stellar dish. This aromatic lentil stew gets an unexpected burst of tanginess from fresh lime juice (And trust us, this is not an ingredient you want to skip).

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