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.
- Cook Time
- Prep Time
- 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)
- 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)
- 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.
- Meanwhile, in a medium bowl, combine remaining pilaf ingredients, except feta.
- Prepare salad: In a medium bowl, whisk together all salad ingredients, except spinach; set aside.
- Drain lentil mixture in a fine mesh strainer and stir into bowl of pilaf mixture. Add feta and toss gently.
- Add 4 cups spinach to salad ingredients and toss until coated.
- 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