Bulgur and Lentil Pilaf With Fava Beans

The operation of bulgur -- a precooked mentation of cracked full wheat kernels -- and lentils makes this a satisfying crockery connected its own. Cherry tomatoes, fava beans, mint and fennel inject lighter accents. Personal cook Ed Bruske uses the dark-green French lentils, due to the fact that they support a steadfast texture adjacent aft they're cooked. The easiest fava beans to enactment with are frozen, usually disposable successful Middle Eastern and Latin markets. They're already shelled and are enclosed successful a membrane.

To get astatine the beans, archetypal navigator them successful their membranes successful boiling h2o for astir 30 seconds. Remove the beans with a slotted spoon and chill them successful a vessel of acold water. (The beans should beryllium conscionable cooked through, not mushy.) Using the extremity of a paring knife, portion the membrane unfastened and compression retired the bean. If this seems similar excessively overmuch bother, oregon if you can't find favas, substitute edamame (or soybeans).

This crockery tin beryllium made up to 3 days up and refrigerated successful an airtight container.

Adapted from Ed Bruske, a idiosyncratic cook and freelance writer.

Ingredients

Nutritional Facts

Per serving

• Calories

  138

• Fat

  3 g

• Carbohydrates

  22 g

• Sodium

  44 mg

• Protein

  7 g

• Fiber

  8 g

This investigation is an estimation based connected disposable ingredients and this preparation. It should not substitute for a dietitian’s oregon nutritionist’s advice.

Adapted from Ed Bruske, a idiosyncratic cook and freelance writer.

Tested by Michael Taylor.

Published March 11, 2026