1/2 pound lentils, washed and picked over
5 1/ 2 cups water
2 cloves garlic, minced
1 bay leaf
1 teaspoon ground cumin
pinch cayenne pepper, salt and freshly ground pepper
6 ounces (one cup) bulgur
2 large onions thinly slices
1 tablespoon olive oil
2 tablespoons chopped fresh parsley or cilantro
1/2 cup plain low fat plain yogurt for topping
Soak the lentils in the water in a large casserole for 1 hour. Add the garlic, bay leaf, and cumin and bring to a boil. Reduce the heat and simmer 20 to 30 minutes, until tender. Toward the end of cooking, add the cayenne and salt and pepper to taste.
Stir the bulgur into the lentils, cover, and turn off the heat. Let sit for 20 to 30 minutes, until the bulgur has absorbed the liquid from the lentils.
Meanwhile, saute the onions in the olive oil over low heat in a nonstick skillet until almost caramelized.
Taste the bulgur and lentils and adjust seasonings. Transfer to a serving platter and sprinkle on the onions and parsley or cilantro. Serve topped with plain low-fat yogurt, with a green salad on the side.
Serves 6 to 8
Cal.212; Fat 3 G.; Sod. 15 mg.;Protein llG.;Carb. 38 G.; Cholesterol 1 mg
From: Mediterranean Light by Martha Shulman
