Vegan Ckbk - Bulgur and Red Lentil Pilaf with Kale and Olives

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Bulgur and Red Lentil Pilaf with Kale and Olives

 

Recipe By :Susann Geiskopf-Hadler & Mindy Toomay

Serving Size : 4 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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1/2 cup dried red lentils

2 tablespoons olive oil

1 medium onion -- finely diced

2 cloves garlic -- minced

1 teaspoon whole cumin seeds

1 teaspoon yellow mustard seed

1 teaspoon ground coriander

1 cup uncooked bulgur wheat

3 cups chopped fresh kale -- lightly packed

2 cups vegetable stock

1/2 teaspoon salt

1/4 cup pitted and chopped green or black olives

 

Pick over the lentils, rinse them well, and drain thoroughly.

 

Heat the oil in a heavy-bottomed saucepan over medium heat. Add the onion and

saute until lightly browned, about 5 minutes. Add the garlic, cumin seed,

mustard seed, and coriander, and saute for another minute. Add the bulgur and

drained lentils and stir and saute for 3 minutes. Add the kale, stock, and salt

and bring to a simmer.

 

Cover tightly, reduce the heat to very low, and cook for 25 minutes. Without

disturbing the lid, turn off the heat and allow to stand for 15 minutes.

 

Transfer the pilaf to a serving dish, toss gently with two forks, and scatter

the olives over the top. Serve hot.

 

Source:

" The Complete Vegan Cookbook "

Copyright:

" 2001 by Susann Geiskopf-Hadler and Mindy Toomay "

 

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Per Serving (excluding unknown items): 159 Calories; 9g Fat (50.1% calories from

fat); 4g Protein; 17g Carbohydrate; 2g Dietary Fiber; 1mg Cholesterol; 1081mg

Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 2 Fat.

 

NOTES : The salmon-colored split legume used in this recipe is usually sold as

red lentils at natural food stores or " masoor dal " at Indian markets. It lends

a nutty flavor to this earthy dish, which is satisfying enough to make a

complete meal.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0