Bulgur Lentil Pilaf with Tahini-herb Sauce (Food Network Kitchens) Recipe
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Directions:
- For the pilaf: Bring the water and lentils to a boil in a medium saucepan. Adjust the heat to a simmer, cover and cook for 15 minutes.
- Meanwhile, fry the onions in the olive oil over medium heat until well browned, about 12 minutes. Season with salt and pepper, to taste. Add the onions, bulgur, 1 1/2 teaspoons salt to the pan with the lentils, bring to a full simmer, and then cook covered for 5 minutes. Remove from the heat and let stand for an additional 15 minutes.
- Transfer pilaf to a platter and top with the tomato and herbs. Serve drizzled with the Tahini-herb sauce.
- Tahini-herb Sauce:
- 1/2 cup flat-leaf parsley
- 1/3 cup freshly squeezed lemon juice
- 1/4 cup water
- 1/4 cup tahini
- 2 teaspoons honey
- 1 garlic clove, smashed
- 1 teaspoon kosher salt
- Freshly ground black pepper
- Puree all the ingredients in a blender or a mini food processor to make a pale green sauce. (This can be made ahead and kept in the refrigerator for up to 4 days.)
- Note: This sauce is also great used as a dip, spread, or salad dressing.
- Yield: about 1 cup
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 496.97 Kcal (2081 kJ) | ||
| Calories from fat | 270.94 Kcal | ||
| % Daily Value* | |||
| Total Fat | 30.1g | 46% | |
|---|---|---|---|
| Sodium | 808.98mg | 34% | |
| Potassium | 595.62mg | 13% | |
| Total Carbs | 44.13g | 15% | |
| Sugars | 8.74g | 35% | |
| Dietary Fiber | 16.53g | 66% | |
| Protein | 13.38g | 27% | |
| Vitamin C | 13.8mg | 23% | |
| Iron | 4.1mg | 23% | |
| Calcium | 74.7mg | 7% | |
| Amount Per 100 g | |||
| Calories | 96.56 Kcal (404 kJ) | ||
| Calories from fat | 52.64 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.85g | 46% | |
|---|---|---|---|
| Sodium | 157.18mg | 34% | |
| Potassium | 115.73mg | 13% | |
| Total Carbs | 8.57g | 15% | |
| Sugars | 1.7g | 35% | |
| Dietary Fiber | 3.21g | 66% | |
| Protein | 2.6g | 27% | |
| Vitamin C | 2.7mg | 23% | |
| Iron | 0.8mg | 23% | |
| Calcium | 14.5mg | 7% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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