Lentil, Bulgur & Deeply Browned Onion Pilaf

The recipe

Lentil, Bulgur & Deeply Browned Onion Pilaf

Fluffy coarse bulgur and tender lentils with deeply browned onions folded through and piled on top, served with cool yogurt. Draining the lentils helps control moisture. Original recipe; not kitchen-tested.

Ingredients

• 200 g dry green or brown lentils, weighed before rinsing and draining
• 180 g dry coarse bulgur
• 500 g raw onions, peeled edible weight, sliced 3 mm thick
• 40 g olive oil
• 3 g ground cumin
• 5 g salt: 2 g for the onions and 3 g for the pilaf
• 1400 ml water: 1000 ml for the lentils, 360 ml for the pilaf and 40 ml for the onions
• 240 g plain pasteurised low-fat Greek yogurt, ready to eat

Instructions

1. Put the rinsed lentils and 1000 ml water in a medium saucepan. Bring to a boil, then reduce to a gentle simmer. Cook uncovered for 20–30 minutes, checking from 20 minutes. The lentils should hold their shape and be almost tender, with slight firmness at the centre but no hard, chalky crunch. Older lentils may take longer.
2. While the lentils cook, heat the 40 g oil in a wide, heavy frying pan, approximately 28–30 cm across, over medium-high heat. Add the sliced onions and 2 g salt. Cook for 8–10 minutes, stirring regularly, until softened and beginning to colour.
3. Reduce the onion pan to medium and cook for another 20–30 minutes. Spread the onions across the pan after stirring; stir every 2–3 minutes initially and frequently towards the end. Aim for deep chestnut brown throughout. As brown residue builds on the pan, add the measured 40 ml water in four 10 ml splashes, scraping it into the onions and letting each splash evaporate fully. Lower the heat if the onions begin to blacken.
4. Drain the nearly tender lentils thoroughly in a sieve and discard their cooking water. Return the lentils to the saucepan so the bulgur starts with a measured amount of fresh water.
5. Add the dry coarse bulgur, 3 g cumin, remaining 3 g salt and 360 ml fresh water to the lentils. Stir once and bring to a simmer. Cover tightly, reduce the heat to low and cook gently for 12–15 minutes without stirring. Check that the bulgur is tender and the liquid has been absorbed. If liquid remains, cook uncovered for another 1–2 minutes.
6. Remove the saucepan from the heat and leave covered for 10 minutes. If the onions finish first, take their pan off the heat and leave uncovered so they do not steam under a lid. Allow approximately 75 minutes overall, including preparation and resting.
7. Fluff the pilaf gently with a fork. Fold through half the browned onions and half any oil remaining in their pan. Divide between four plates and top with the remaining onions and pan oil. Serve each portion with 60 g yogurt. The estimated cost is approximately £3.50 for the whole batch.

Storage and reheating

Store the pilaf and yogurt separately. Divide the pilaf into shallow containers and refrigerate within 2 hours of cooking, or within 1 hour above 32°C. Keep the fridge at 4°C or below and eat the pilaf within 3 days. Reheat to 74°C throughout. Serve yogurt cold and follow its labelled use-by date and instructions after opening.

Substitutions and ingredient notes

Green and brown lentils are interchangeable; split red lentils break down too readily. Use coarse bulgur, as finer grades need different cooking times. Plain dairy-free yogurt can replace Greek yogurt, though nutrition will differ. Bulgur contains wheat and gluten; yogurt contains milk. Check replacement labels for relevant allergens, including soy or nuts in dairy-free yogurt, and cross-contact warnings.

Estimated nutrition

507 kcal · 26g protein · 80.0g carbohydrate · 11.7g fat · 13.2g fibre per serving.

Calculated from measured ingredients and generic composition data. Brand choices and substitutions change the estimate.

Storage references: USDA leftover guidance · FSA food guidance