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

Why it works

Lentils bring plant protein plus a heavy dose of fermentable fiber and polyphenols that lower LDL cholesterol and improve how your body handles glucose. Pair them with whole-grain bulgur and you get complementary amino acids and slow-digesting carbohydrate for energy that lasts, not a quick spike and a crash. Walnuts add alpha-linolenic acid, a plant omega-3, plus ellagitannins tied to better lipid profiles. The fresh herbs and olive oil bring polyphenols and monounsaturated fat that support vascular health on top of everything else this bowl is already doing.

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.