Bulgur Pilaf with Baby Spinach & Lemon Vinaigrette - Clean Eating Magazine

Bulgur Pilaf with Baby Spinach & Lemon Vinaigrette

Grains and legumes have reemerged with power and punch – not to mention ease of preparation! Serve your pilaf warm, then simply add a splash of lemon juice to your leftovers and slide them into the fridge to create a chilled salad for the following day.
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Nutritional Bonus: Simply adding 1 1/2 tbsp lemon zest to this recipe provides you with 20% of your daily vitamin C requirement. The famed immunity booster is also necessary for the synthesis of carnitine, a nutrient essential in the production of energy from fatty acids.

  • Duration
  • Cook Time
  • Prep Time
  • 4Servings

Ingredients

PILAF

  • 1/2 cup dried red or brown lentils
  • 1/2 cup bulgur
  • 1/4 cup pine nuts or slivered unsalted almonds, toasted
  • 3/4 cup frozen shelled edamame, rinsed under cold running water
  • 1 cup coarsely chopped baby spinach
  • 1/2 cup chopped fresh parsley
  • Zest 3 lemons (1 1/2 tbsp zest)
  • 1 tbsp extra-virgin olive oil
  • 1/2 tsp dried rosemary, crumbled
  • 1/4 tsp sea salt
  • 1/2 cup reduced-fat feta (2 oz)

SALAD

  • 1/4 cup finely chopped red onion
  • 1 tbsp plus 1 tsp extra-virgin olive oil
  • 1 tbsp fresh lemon juice
  • 1/2 clove garlic, minced
  • 1/8 tsp sea salt
  • 1/8 tsp ground black pepper
  • 4 cups baby spinach (or spring greens)

Preparation

  1. Prepare pilaf: Rinse lentils in a fine mesh strainer and pick through, discarding any debris or small stones; drain. Add lentils and 4 cups water to a large saucepan and bring mixture to a boil over high heat. Reduce heat to a simmer, cover tightly and cook for 15 minutes. Add bulgur to pan, cover and continue cooking for 12 minutes or until lentils are tender and bulgur is cooked through.
  2. Meanwhile, in a medium bowl, combine remaining pilaf ingredients, except feta.
  3. Prepare salad: In a medium bowl, whisk together all salad ingredients, except spinach; set aside.
  4. Drain lentil mixture in a fine mesh strainer and stir into bowl of pilaf mixture. Add feta and toss gently.
  5. Add 4 cups spinach to salad ingredients and toss until coated.

Nutrition Information

  • Serving Size: 1 cup pilaf and 1 cup salad
  • Calories: 341
  • Carbohydrate Content: 37 g
  • Cholesterol Content: 4 mg
  • Fat Content: 15 g
  • Fiber Content: 9 g
  • Protein Content: 17 g
  • Saturated Fat Content: 3 g
  • Sodium Content: 436 mg
  • Sugar Content: 3 g
  • Polyunsaturated Fat Content: 2 g