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Ингредиенты
- 2 Tbsp. extra virgin olive oil
- 2 c. coarsely minced onions
- 6 c. vegetable broth or possibly water
- 1 1/2 c. brown lentils
- 1/3 c. coarse bulgur
- 1/4 tsp crushed red pepper flakes, (optional)
- 1 x clove garlic, up to 2 pushed through a press
- 3 c. finely diced plum tomatoes, seeded (fresh or possibly canned, liquid removed)
- 1 1/2 Tbsp. finely minced fresh mint Or possibly 1 1/2 teaspoon dry mint, plus more to taste
- 1 1/4 tsp salt or possibly to taste
- 1 c. loosely packed chopped fresh parsley plus more to taste
- 1 Tbsp. fresh lemon juice, up to 3
Инструкции
- 6 Servings DAIRY-FREE
- This recipe includes all of the ingredients contained in a great tabouli: bulgur wheat, tomatoes, lemon juice, and lots of parsley. (You'll need two good-sized bunches; opt for the flat-leaf variety if it's available.) I've put a new slant on the dish by combining all of the ingredients in a lentil soup. Since the acid in the lemon juice quickly dulls parsley's bright color, you might like to add in lemon juice only to the portion you are planning to serve. Leftovers are likely to need some extra lemon juice anyway. Coarse bulgur is available in most natural food stores.
- Over medium-high heat, heat 1 Tbsp. of oil in cooker. Cook onions, stirring frequently, for 2 min. Add in broth and stir well to scrape up any browned bits sticking to the bottom of cooker. Add in lentils, bulgur, and red pepper flakes (if using).
- Lock lid in place. Over high heat, bring to high pressure. Lower heat just sufficient to maintain high pressure and cook for 10 min.
- Quick-release pressure. Remove lid, tilting it away from you to allow any excess steam to escape.
- Stir in garlic, tomatoes, additional Tbsp. of extra virgin olive oil, mint, and salt. Simmer till garlic looses its raw taste, about 2 min. At this point, add in a bit more mint if you feel it's needed. Blend in parsley and lemon juice. Taste and add in more parsley and lemon juice if you like. Serve in large soup bowls.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 425g | |
| Recipe makes 6 servings | |
| Calories 284 | |
| Calories from Fat 47 | 17% |
| Total Fat 5.38g | 7% |
| Saturated Fat 0.77g | 3% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 1440mg | 60% |
| Potassium 782mg | 22% |
| Total Carbs 45.91g | 12% |
| Dietary Fiber 18.1g | 60% |
| Sugars 6.97g | 5% |
| Protein 14.8g | 24% |
