Lentils and Bulgar Pilaf

1/2 pound lentils, washed and picked over
5-1/2 cups water
2 garlic cloves, minced or put through a press
1 bay leaf
1 teaspoon ground cumin
Pinch cayenne pepper
Salt and freshly ground pepper
6 ounces (1 cup) bulgur
2 large onions, thinly sliced
1 tablespoon olive oil
2 tablespoons chopped fresh parsley or cilantro
1/2 cup plain low-fat yogurt for topping

Makes: 6 to 8 servings

Soak the lentils in the water in a large casserole for 1 hour. Add the
garlic, bay leaf, and cumin and bring to a boil. Reduce the heat and simmer
20 to 30 minutes, until tender. Toward the end of cooking, add the cayenne
and salt and pepper to taste.

Stir the bulgur into the lentils (there should be plenty of liquid left),
cover and turn off the heat. Let sit for 20 to 30 minutes, until the bulgur
has absorbed the liquid from the lentils and become tender.

Meanwhile, saute the onions in the olive oil over low heat in a nonstick
skillet until almost caramelized.

Taste the bulgur and lentils and adjust seasonings. Transfer to a serving
platter and sprinkle on the onions and parsley or cilantro. Serve topped
with plain low-fat yogurt, with a crisp green salad on the side.

Per Portion:

Calories Fat Sodium Protein Carbohydrate Cholesterol
____________________________________________________________________

212 3 G 15 MG 11 G 38 G 1 MG