Directions:
- In a large saucepan, mix together the broth, lentils, onion bay leaf, salt allspice and pepper and bring to boil over medium heat. Reduce to low, cover and simmer 10 minutes.
- Add bulgur and simmer and cook an adidtional 25 minutes until the lentils and bulgur are tender.
- Remove from heat and stir in the lemon juice.
- Meanwhile, in a nonstick skillet, heat oil over medium heat. Add zucchini and squash and cook 2 minutes. Add garlic and lemon zest and cook an additional 3 minutes until the squash are tender.
- Stir in parsley and cilantro. Taste and season with salt and pepper as desired.
- Mix the squah into the bulgur and lentil pilaf.
- Serve hot with lemon wedges.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 131.62 Kcal (551 kJ) | ||
| Calories from fat | 28.81 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.2g | 5% | |
|---|---|---|---|
| Sodium | 284.04mg | 12% | |
| Potassium | 266.44mg | 6% | |
| Total Carbs | 18.54g | 6% | |
| Sugars | 1.1g | 4% | |
| Dietary Fiber | 7.83g | 31% | |
| Protein | 7.67g | 15% | |
| Vitamin C | 4.3mg | 7% | |
| Iron | 2mg | 11% | |
| Calcium | 44mg | 4% | |
| Amount Per 100 g | |||
| Calories | 80.51 Kcal (337 kJ) | ||
| Calories from fat | 17.62 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.96g | 5% | |
|---|---|---|---|
| Sodium | 173.75mg | 12% | |
| Potassium | 162.99mg | 6% | |
| Total Carbs | 11.34g | 6% | |
| Sugars | 0.67g | 4% | |
| Dietary Fiber | 4.79g | 31% | |
| Protein | 4.69g | 15% | |
| Vitamin C | 2.6mg | 7% | |
| Iron | 1.2mg | 11% | |
| Calcium | 26.9mg | 4% | |
* 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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