By Alison Clark, Registered Dietitian www.achn.co.uk

Lentils & Bulgar Wheat with Caramelised Onions

Name: Lentils & Bulgar Wheat with Caramelised Onions
Prep time: 10 min
Cook time: 45 min
Total time: 55 min
Cuisine: Middle Eastern, Moroccan, African
Ingredients: 1 tablespoon of vegetable oil; 2 large onions, thinly sliced; 200g bulgar wheat; 1 tsp stock powder; 1 x tin lentils, drained and rinsed; Parsley large handful, chopped finely; 100 ml plain yoghurt

3 steps

Prep:10minCook:45min

Try this Middle Eastern inspired dish that is easy to make. A good source of protein (lentils) and slow release carbohydrates (bulgar wheat) with a vegetable source from the onions and calcium from the yoghurt - overall well balanced. Don’t be fooled by the few ingredients - this dish is delicious!

Updated at: Thu, 17 Aug 2023 01:02:57 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories357.5 kcal (18%)

Total Fat9.6 g (14%)

Carbs58.4 g (22%)

Sugars5.4 g (6%)

Protein13.5 g (27%)

Sodium318 mg (16%)

Fiber12.4 g (44%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1 tablespoonvegetable oil

2onions

large, thinly sliced

200gbulgar wheat

1 tspstock powder

1lentils

tin, drained and rinsed

Parsley

chopped finely

100mlplain yoghurt

Instructions

Step 1

Add the vegetable oil to the frying pan and heat for 1-2 minutes on a medium heat. Add the onion and cook for 45 minutes, stirring frequently until brown. If needed add a splash of water if they begin to burn.

Step 2

Meanwhile, place the bulgar wheat and stock in a wide bottom dish and cover with boiling water to cover the bulgar wheat and 1 cm more. Cover with cling film or a tea towel and set aside for 15 minutes until all the water has been absorbed.

Step 3

Add the lentils and parsley to the bulgar wheat, top with the caramelised onions and serve. Serve with plain yoghurt topped with a sprig of parsley (optional).