High protein health food isn’t always about meat. In fact, this delicious dish contains 17 grams of protein per serving. In the Levant countries it is enjoyed as a nutritious main or versatile side dish.


2 cups brown lentils

1 1/2 cups bulgur wheat (look for #2 on the package, which denotes medium grain)

3 cups water

1 large onion

1/2 cup organic extra virgin olive oil

Sea salt

European Food Nov-Dec-93

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STEP ONE: LOVE YOUR LENTILS Rinse lentils several times until no soil is left behind.
Drain and add to a large pot with water. Bring to a boil, then reduce to a simmer and cover.
STEP TWO: BRING ON THE BULGUR Rinse bulgur wheat thoroughly, as with the lentils, and drain. When lentils are three-quarters of the way done (still al dente), add bulgur wheat and season with salt. Cover the pot and continue cooking until all the liquid is absorbed. Add hot water ó cup at a time, if necessary, to allow the pilaf to become tender. Remove from heat and let sit covered for 10 minutes, then fluff with a fork.

STEP THREE: FRY UP SOME GARNISH Slice the onion thinly. Sauté in olive oil on medium heat until brown and crispy, but not burnt. Pour the contents of the pan over the pilaf and serve.

European Food Nov-Dec-96