Lentil and Bulgur Mujadara with Caramelized Onions and Herb-Walnut Salad

Why it works

Lentils provide plant protein plus a large dose of fermentable fiber and polyphenols that lower LDL cholesterol and improve glycemic control, and pairing them with whole-grain bulgur supplies complementary amino acids and slow-digesting carbohydrate for steady energy. Walnuts contribute alpha-linolenic acid (a plant omega-3) and ellagitannins linked to better lipid profiles, while the fresh herbs and olive oil add polyphenols and monounsaturated fat that support vascular health.

Ingredients

• 1 cup dried brown or green lentils, rinsed
• 3/4 cup coarse bulgur
• 3 large yellow onions, thinly sliced
• 4 tbsp extra-virgin olive oil, divided
• 1/2 cup chopped walnuts
• 1 tsp ground cumin
• 1 cup chopped fresh parsley
• 1/2 cup chopped fresh mint
• 1 cup diced cucumber
• 1 cup diced tomato
• 1 lemon, juiced
• Salt and black pepper to taste

Method

1. Simmer the lentils in about 4 cups water until just tender, 18 to 22 minutes; drain and set aside.
2. Meanwhile, heat 2 tbsp olive oil in a wide skillet over medium heat and cook the sliced onions with a pinch of salt, stirring often, 18 to 22 minutes, until deeply golden and caramelized.
3. Stir the bulgur and cumin into the cooked lentils, add 1 cup boiling water, cover and let steam off the heat for 12 to 15 minutes until the bulgur is tender; fluff and fold in half of the caramelized onions.
4. Toast the walnuts in a dry pan for 2 to 3 minutes until fragrant.
5. Toss the parsley, mint, cucumber and tomato with the lemon juice, remaining 2 tbsp olive oil, salt and pepper.
6. Spoon the lentil-bulgur base into bowls, top with the remaining caramelized onions, the toasted walnuts and the herb salad.