Bulgur and Lentil Pilaf With Fava Beans
- Cuisine: Middle Eastern
- Course: Side Dish
- Features: Healthy, Meatless
Summary:
The combination of bulgur -- a precooked version of cracked whole wheat kernels -- and lentils makes this a satisfying dish on its own. Cherry tomatoes, fava beans, mint and fennel inject lighter accents. Personal chef Ed Bruske uses the dark-green French lentils, because they maintain a firm texture even after they're cooked. The easiest fava beans to work with are frozen, usually available in Middle Eastern and Latin markets. They're already shelled and are enclosed in a membrane.
To get at the beans, first cook them in their membranes in boiling water for about 30 seconds. Remove the beans with a slotted spoon and chill them in a bowl of cold water. (The beans should be just cooked through, not mushy.) Using the tip of a paring knife, slice the membrane open and squeeze out the bean. If this seems like too much bother, or if you can't find favas, substitute edamame (or soybeans).
This dish can be made up to 3 days ahead and refrigerated in an airtight container.
8 servings
Ingredients:
- 2/3 cup bulgur wheat
- Salt
- 2/3 cup lentils
- 1/2 cup fava beans, cooked and membranes removed (may substitute cooked edamame)
- 12 cherry tomatoes, halved
- 1/3 cup red onion, diced
- 1/3 cup fennel bulb, diced
- 1/3 cup coarsely chopped flat-leaf parsley
- 1/3 cup coarsely chopped mint
- 1/4 cup coarsely chopped dill (optional)
- 1 1/2 tablespoons extra-virgin olive oil
- 1 1/2 tablespoons rice wine vinegar
- Freshly ground black pepper
- Squeeze of lemon juice (optional)
Directions:
Bring a kettle of water to boil. Place the bulgur with a generous pinch of salt in a medium bowl and add boiling water to barely cover. Place a pot lid inside the bowl to cover the grains and prevent steam from escaping. Check the bulgur for doneness after 10 minutes. Check frequently, stirring the grains, and add a splash or two of hot water as needed. The bulgur is done when the water has been absorbed and grains are plump and tender, about 20 minutes.
Separately, place the lentils with a generous pinch of salt in a small pan. Cover with hot water from the kettle to a depth of half an inch and bring to a boil over high heat. Reduce the heat to low, cover and cook gently, adding water as needed until the lentils are plump and tender, but not mushy, about 40 minutes. Set aside to cool.
In a large bowl, combine the cooked bulgur, cooked lentils, fava beans, tomatoes, onion, fennel, parsley, mint and dill, if desired. Add the olive oil and vinegar and season with salt and pepper to taste. Sprinkle with lemon juice, if desired. Serve at room temperature.
Recipe Source:
Adapted from Ed Bruske, a personal chef and freelance writer.
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