A fragrant, spiced lentil and bulgur pilaf topped with caramelized onions and served with a cooling cucumber mint yogurt salad, this is a classic and super healthy dish in Middle Eastern cuisine. Diet friendly, budget friendly and comes together with very simple pantry ingredients.
I’ve always been accustomed to eating mujaddara made with normal rice, the way my mom makes it. I came across this recipe from a good Instagram friend of mine, Wicked Wifey, and I was instantly intrigued. I’ve been trying to reduce simple carbs in my diet whenever I can, so bulgur sounded like a great way to make a healthier switch. Tried it out, and tt was delicious! I actually prefer this to the regular mujaddara with rice.
How to make mujaddarat bulgur:
You first simmer the lentils with all the spices and some garlic cloves until cooked. Then, add in the bulgur and cook further until the bulgur is done. The garlic cloves are a great secret ingredient, they become soft and sweetened while cooking- hidden little pockets within the bulgur pilaf. I haven’t seen this one in other recipes and I’m so glad I tried it out here! Delicious.
How to caramelize onions:
The onions are essential to this dish. They are smokey and sweet and packed with flavor. This makes for my favorite part to this dish and I always put as many as I can on my plate. The way to caramelize them is to cook them steadily for a long period of time. Also, you have a choice on how you like your onions to be:
If you want soft caramelized onions: Reduce the heat after 10 minutes to medium low and continue cooking for another 10 minutes (as indicated in this recipe)
If you want crispy caramelized onions: Keep the heat at medium high the entire time, and stir constantly to avoid burning.
What to serve this with?
You can do a simple green salad, but my choice is always a cucumber yogurt dressing. It is creamy and cold and the perfect foil to the heartiness of the mujaddara. Also, it’s so simple to put together. You combine yogurt, dried mint, cucumbers, and as much garlic and salt as you need to get your preferred taste. I actually like making this in advance, because I think it’s flavor deepens when it’s kept in the fridge for a few hours. Mine is always extra garlicy, since I’m a huge garlic fan.
What are the health benefits of mujaddarat bulgur?
Bulgur is packed with fiber, vitamins and minerals. It’s a super grain and a very diet friendly carb choice.
Lentils are a great source of vegetarian protein, fiber, iron and folic acid.
The combination of bulgur and lentil is guaranteed to satiate you and keep you full for hours, giving you a great boost of energy!
Mujaddarat Bulgur (Vegan Lentil Pilaf)
Ingredients
- 1 cup rinsed and cleaned brown or green lentils
- 2 cups water (plus additional later)
- 1 bouillon cube, chicken or vegetable
- 1.5 tbsp cumin powder
- 1/2 tsp black pepper
- 1/2 tsp ground coriander
- 1/2 tsp turmeric
- salt to taste
- 5-6 peeled whole garlic cloves
- 1 cup rinsed bulgur, coarse
For the caramelized onions:
- 2 large yellow onions, thinly sliced
- 3 tbsp vegetable oil
- 2 tbsp olive oil
For the cucumber mint yogurt:
- 2 cups yogurt
- 2 cucumbers, finely diced
- 1 tbsp dried mint
- 3-4 cloves crushed garlic
- 1 tsp salt
Instructions
For the mujaddara:
- Place the rinsed lentils in a saucepan, and cover with the 2 cups of water or until lentils are covered.
- Add the bouillon cube, cumin, black pepper, ground coriander, turmeric, and a little salt. Toss in the peeled garlic cloves.
- Bring to a boil, then cover and reduce heat to medium low, simmering for 25- 30 minutes until lentils are tender with just a little bit of a bite to them. Halfway through simmering time, check the pot and if the water has dried out add a splash more water.
- When lentils are done cooking, add in the rinsed bulgur to the lentil water mixture. If the water covers the bulgur you don't need to add anymore, but if it doesn't add enough water to just submerge the bulgur. Bring to a boil, then cover and cook on low heat for 20 minutes or until bulgur is cooked and water has evaporated.
For the caramelized onions:
- While lentils and bulgur are cooking you can make your onions. Heat the vegetable and olive oil together in a large skillet over medium high heat. Once hot, add the sliced onions. Stir every few minutes until onions are deeply brown and evenly caramelized about 10 minutes. Reduce heat slightly if onions are turning too dark before becoming soft. After this time reduce heat to low and let them cook for a further 10 minutes or so, then remove to a paper towel lined plate.
For the cucumber mint yogurt:
- Mix together all the ingredients for the cucumber yogurt. You can add less or more garlic according to your preferences. Taste for salt and seasoning and adjust accordingly, then store in fridge tightly covered with plastic wrap until using.
Notes
If you liked this recipe, you may like:
Middle Eastern Stuffed Zucchini
Did you make this? Tag @everylittlecrumb or hashtag #everylittlecrumb and I’ll share your images!
I am just loving the flavors in this. It sounds just incredible! Plus the fact that it’s healthy is an added bonus 🙂
So healthy and so hearty! It’s a good one!
Oh my gosh, this looks delicious! I love the cucumber mint yoghurt, what an amazing addition to this tasty dish. I am a huge fan of beans and pulses and always have lentils etc. in the kitchen. I need to try this!
Lentils are so easily transformed! This is a flavor bomb – hope you try it!
I’m always looking for new and exotic recipes like this and LOVE bulgur wheat so this is ideal. Thanks!
I hope you try and like it!!
This sounds so full of flavor! I’ve been looking for a new dish to try and this looks perfect! Thank you so much!
Thanks for your kind comment Demeter !
I made this the other day and my family loved the flavors, I loved it because it was so healthy. Saving the recipe to make again.
So glad to hear that! Thanks for letting me know👏🏼👏🏼
Great recipe….a sincere comment from a mom to her daughter..Made it yesterday….yummmmmmm
Nothing like my amazing moms approval!