Bulgur-Lentil Pilaf

This recipe first entered our kitchen after reading Anticancer: A New Way of Life by David Servan-Schreiber. In the middle of the book are some inserts that sum up the author's findings. One page in particular addresses foods that fight particular cancers, in order of their anticancer effects. Surprisingly lentils was high on several of the lists. I realized that I have never cooked with lentils so I looked up some recipes, found this one and we love it! Hope you enjoy it too...

Ingredients (with modifications)

• 1/2 c. green lentils
• 1 c. bulgur
• 4 c. low-sodium chicken broth
• 1 tbsp. and 2 tsp. olive oil
• 1 small red onion, finely chopped (aprox. 1 cup)
• 1 yellow pepper, seeded and finely diced
• 3 tbsp. chopped, fresh, flat-leaf parsley (I use dried parsley flakes)
• 2 tbsp. chopped, fresh basil
• 2 tbsp. chopped, fresh chives
• 1 tsp. lemon zest
• 1 tbsp. lemon juice
• 1/2 tsp. salt
• 1/4 tsp. pepper

Directions

1. Place lentils and 2 cups broth in a small saucepan and bring to a boil. Boil 5 minutes, then reduce to a simmer and cook until lentils are tender and most liquid is dissolved, about 30 minutes. Drain any remaining liquid.
2. While lentils are cooking, place bulgur and remaining 2 cups chicken broth in another small saucepan and bring to a boil. Reduce heat and simmer until most liquid is dissolved and bulgur is tender, about 13 to15 minutes. Remove from heat and fluff with a fork. Add the bulgur to the lentils.
3. Heat 2 teaspoons of the oil in a skillet over medium heat. Add onions and cook, stirring, until tender, about 5 minutes.
4. Add peppers and cook until peppers are tender, another 5 minutes.
5. Add the onion mixture to bulgur-lentil mixture. Stir in parsley, basil, chives, lemon zest, lemon juice remaining 1 tablespoon olive oil, salt and pepper and toss to incorporate.

Per Serving:

• 300 Calories
• 8 g. Fat (1.5 g. sat fat, 5 g. mono fat, 1.5 g. poly fat)
• 15 g. Protein
• 47 g. Carbohydrates
• 11 g. Fiber
• 0 mg Cholesterol
• 370 mg Sodium