BULGUR AND LENTIL PILAF WITH CARAMELIZED CIPOLLINI ONIONS
1 serving of bulgur and lentil pilaf with caramelized cipollini onions contains 204 Calories. The macronutrient breakdown is 62% carbs, 23% fat, and 16% protein. This is a good source of protein (15% of your Daily Value) and fiber (16% of your Daily Value).
Ingredients
Directions
- Boil the lentils in 12 fl oz/360 mL of stock until tender, about 20 minutes. Reserve any residual cooking liquid.
- While the lentils are cooking, heat the oil in a medium sauté pan over medium heat. Add the onions and cook until caramelized and heated through, 10 to 15 minutes. Reserve.
- Bring the remaining 14 fl oz/420 mL stock to a boil over high heat, and add the bulgur, salt, and tomato paste. Reduce heat to low and cook, covered, for 20 minutes.
- Add the red pepper flakes and black pepper to the caramelized onions. Pour the mixture over the bulgur and add the lentils, stirring gently
Nutrition Facts
For 1 serving of bulgur and lentil pilaf with caramelized cipollini onions (86g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 204 | |
| Fats | 5g | 7% |
| Saturated fats | 1g | 4% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 126mg | 5% |
| Carbs | 33g | 12% |
| Net carbs | 29g | |
| Fiber | 5g | 16% |
| Sugar | 1g | |
| Protein | 8g | |
| Calcium | – | |
| Iron | – | |
| Potassium | – | |
| Vitamin D | – | |
| Vitamins and Minerals | ||
| Alpha carotene | – | |
| Beta carotene | – | |
| Caffeine | – | |
| Choline | – | |
| Copper | – | |
| Fluoride | – | |
| Folate (B9) | – | |
| Lycopene | – | |
| Magnesium | – | |
| Manganese | – | |
| Niacin | – | |
| Pantothenic acid | – | |
| Phosphorus | – | |
| Retinol | – | |
| Riboflavin (B2) | – | |
| Selenium | – | |
| Theobromine | – | |
| Thiamine | – | |
| Vitamin A IU | – | |
| Vitamin A | – | |
| Vitamin B12 | – | |
| Vitamin B6 | – | |
| Vitamin C | – | |
| Vitamin D IU | – | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | – | |
| Vitamin K | – | |
| Zinc | – | |
| Sugars | ||
| Sugar | 1g | |
| Sucrose | – | |
| Glucose | – | |
| Fructose | – | |
| Lactose | – | |
| Maltose | – | |
| Galactose | – | |
| Starch | – | |
| Fats | ||
| Saturated fats | 1g | 4% |
| Monounsaturated fats | – | |
| Polyunsaturated fats | – | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | – | |
| Total omega 6 | – | |
| Alpha Linolenic Acid (ALA) | – | |
| Docosahexaenoic Acid (DHA) | – | |
| Eicosapentaenoic Acid (EPA) | – | |
| Docosapentaenoic Acid (DPA) | – | |
| Amino Acids | ||
| Alanine | – | |
| Arginine | – | |
| Aspartic acid | – | |
| Cystine | – | |
| Glutamic acid | – | |
| Glycine | – | |
| Histidine | – | |
| Hydroxyproline | – | |
| Isoleucine | – | |
| Leucine | – | |
| Lysine | – | |
| Methionine | – | |
| Phenylalanine | – | |
| Proline | – | |
| Serine | – | |
| Threonine | – | |
| Tryptophan | – | |
| Tyrosine | – | |
| Valine | – | |
