Lentils and Bulgur Wheat with Caramelized Onions

   Lentils and bulgur wheat with caramelized onions is a delicious Middle Eastern dish. A great source of protein and fiber, it is also a tasty Vegetarian entree.

Ingredients

• 1 tbs olive oil


• 2 large onions – thinly sliced


• 1 c dried lentils – rinsed and sorted


• 4 c water


• 1 c bulgur wheat


• 1½ tsp salt


• ½ tsp pepper


• ¼ c parsley – minced


• Plain yogurt – optional

Instructions

1. In a large pot, heat olive oil over medium high heat and add the onion slices.


2. Cook for 45 minutes, stirring frequently, until brown and caramelized.


3. If they begin to burn, reduce heat to medium or even medium-low. Keep them moving!


4. Remove onions from pan and set aside.


5. Add lentils and water to the same pan and boil for 15 minutes, uncovered.


6. Stir in bulgur, salt and pepper then bring to a simmer.


7. Place a lid on the pan then reduce heat to low.


8. Cook for 15 additional minutes then fluff with a fork.


9. Spread pilaf on a platter and top with caramelized onions and chopped parsley. Serve with plain yogurt.

Notes

Nutritonal Information (per serving): 235 calories, 2.6 g fat, .3 g sat fat, 0 mg cholesterol, 587 mg sodium, 41.5 g carb, 9.4 g fiber, 12.2 g protein (Excellent source of iron).