Wednesday, January 5, 2011

Cumin-Spiced Bulgur & Lentils

I took a meal to a sister yesterday. She's trying to eat healthy and I asked her if I could try a new recipe. She was open to the idea. This is one of the most requested meals on the Biggest Loser ranch. She called me today and loved it and asked me to post it here. It is yummy & healthy if you like whole grains and lentils.

Cumin-Spiced Bulgur & Lentils
3 c broth
1 c course bulgur (Bulgur is a wheat. I found it at Nebo Market.)
1 T olive oil
1/2 c chopped yellow onion
1 T minced garlic
1/2 t dried thyme
3/4 t ground cumin
1/2 t ground mustard seed
1/2 t salt
1 c rinsed brown lentils

1/4 c chopped sun-dried tomatoes
1/4 c chopped green onion
1/4 c chopped fresh cilantro
2 T chopped green olives

Heat 1 c broth. Place bulgur in small mixing bowls and pour warm broth over it. Cover and allow to soak 30 minutes. Saute' onion with oil in sauce pan for 5 minutes. Add garlic, thyme, cumin, mustard seed and salt. Cook stirring frequently 1 minute longer. Add remaining broth. Bring to a boil and add lentils. Reduce heat to low and simmer 15 minutes. Add bulgur and simmer 10 minutes longer. Remove from heat and let stand 10 minutes. Mix in garnish.

1/2 c serving
140 calories
2 g fat
24 g carb
7 g fiber
8 g protein


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