45mBulgur Lentil Pilaf with Eggplant
A hearty vegan Mediterranean bulgur pilaf with lentils, eggplant, red bell pepper, fresh mint, and walnuts. It makes a satisfying family dinner with whole grains, legumes, vegetables, herbs, and nuts.
- Energy
- 548 calories per serving
- Protein
- 15.7 g per serving
- Carbs
- 78.3 g per serving
- Fat
- 22 g per serving
- Sodium
- 604 mg per serving
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Cook this recipe
- water-2.5 cups
- canned lentils-1 can
- eggplant-1 medium
- red bell pepper-1 large
- yellow onion-1 medium
- garlic-3 cloves
- coarse bulgur-1.5 cups
- fresh mint-0.5 cups
- walnuts-0.5 cups
- extra-virgin olive oil-3 tbsp
- tomato paste-2 tbsp
- fresh lemon juice-2 tbsp
- ground cumin-1 tsp
- smoked paprika-1 tsp
- kosher salt-1 tsp
- black pepper-0.5 tsp
Dice the eggplant, red bell pepper, and onion, mince the garlic, chop the mint and walnuts, and drain and rinse the lentils.
Use a stable cutting board and keep fingers tucked while chopping vegetables and walnuts.
Heat the large skillet over medium heat. Toast the walnuts for 2 to 3 minutes, stirring often, until fragrant and lightly browned; transfer to a plate.
Add olive oil to the skillet. Cook the onion, eggplant, bell pepper, and 1/2 teaspoon salt for 8 to 10 minutes, stirring often, until the eggplant is softened and lightly browned.
Keep the skillet handle turned inward while cooking.
Stir in garlic, tomato paste, cumin, and smoked paprika. Cook for 1 minute until the tomato paste darkens slightly and the spices are fragrant.
Add coarse bulgur, water, remaining 1/2 teaspoon salt, and black pepper. Bring to a boil, then cover and reduce heat to low; simmer for 12 minutes.
Open the lid away from your face to avoid hot steam burns.
Stir in the lentils. Cover again and cook 5 to 7 minutes more, until the bulgur is tender and the water is absorbed.
Open the lid away from your face to avoid hot steam burns.
Turn off the heat and let the pilaf rest covered for 5 minutes. Add lemon juice, mint, and toasted walnuts, then fluff gently with a fork before serving.
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