Oil-Free Bulgur with Lentils Calories

The basic ingredients are bulgur, lentils, water, onion, and seasonings. Tomato paste, cumin, paprika, or mint are common additions, though recipes vary. You can build flavor without oil by softening the onion in water and finishing the dish with herbs or lemon.

Green or brown lentils work well because they tend to hold their shape during cooking. Red lentils are also an option, but they cook faster and break down more, giving the dish a softer, thicker texture. Adjust when you add the bulgur to suit the lentils.

It is commonly cooked like a pilaf: the lentils are partly cooked first, then bulgur and liquid are added and simmered until absorbed. Since there is no oil to toast the bulgur, season the cooking liquid well and let the finished dish rest briefly before serving.

Yes, you can leave out the tomato paste. Season the cooking liquid with onion, cumin, black pepper, and dried mint, then add lemon and fresh herbs at the end. The result will be lighter in color and less tangy than a version made with paste.

Medium or coarse bulgur is usually a better fit because it keeps a distinct, pilaf-like texture alongside the lentils. Fine bulgur softens quickly and can make the dish dense. Check the package directions and add the bulgur when the lentils are close to tender.

Serve oil-free bulgur with lentils with a crisp salad, yogurt, or a cucumber-yogurt side. Pickles and lemon wedges also complement its savory flavor. It can be served as a main dish or alongside roasted vegetables for a more varied meal.

Oil-free bulgur with lentils keeps for about three days in a covered container in the refrigerator. Cool it promptly rather than leaving it out for hours. Reheat it until steaming hot, adding a splash of water if the bulgur has dried out.

Yes, oil-free bulgur with lentils can be frozen in airtight, meal-sized portions. Thaw it in the refrigerator and reheat thoroughly with a little water to loosen the grains. Avoid refreezing it after it has thawed.

Use bulgur that is not too fine, and add it only when the lentils are nearly tender. Keep the simmer gentle and use the amount of liquid needed for your bulgur rather than continuing to cook after it has absorbed the water. Red lentils are more likely to soften into the dish.