LunchDinnerMain Course

Spiced Bulgur & Lentil Kisir

Name: Spiced Bulgur & Lentil Kisir
Prep time: 20 min
Cook time: 15 min
Total time: 1 h 5 min
Yield: 4人分
Cuisine: turkish
Ingredients: 1.5 カップ fine bulgur; 0.5 カップ red lentil rinsed; 3 カップ water boiling; 1.5 カップ water; 2 大さじ tomato paste; 1 大さじ red pepper paste; 0.25 カップ olive oil; 1 個 lemon juiced; 1 個 cucumber finely diced; 2 個 tomato finely diced; 4 個 green onion thinly sliced; 0.5 カップ fresh parsley finely chopped; 0.25 カップ fresh mint finely chopped; 1 小さじ ground cumin; 1 小さじ pul biber; 0.5 小さじ salt; 0.25 小さじ black pepper freshly ground; 4 個 romaine lettuce leaf (お好みで)

This vibrant and hearty kisir reimagines the traditional Turkish salad with the addition of nutritious lentils, creating a more substantial meal. Fine bulgur is soaked until tender, then mixed with aromatic spices, fresh herbs, and a tangy lemon dressing. It's a perfect make-ahead dish for a light lunch or dinner.

Forkinによるオリジナルレシピ

合計時間: 1 時間 5 分
人数: 4
難易度: 簡単
1人分: 516 kcal

アレルゲン情報： グルテンを含む可能性があります。アレルギーがある場合は、必ず材料の包装を確認してください。

下ごしらえ

材料

1.5 カップfine bulgur
0.5 カップred lentil, rinsed
2 大さじtomato paste
1 大さじred pepper paste
0.25 カップolive oil
1 個lemon, juiced
1 個cucumber, finely diced
2 個tomato, finely diced
4 個green onion, thinly sliced
0.5 カップfresh parsley, finely chopped
0.25 カップfresh mint, finely chopped
1 小さじground cumin
1 小さじpul biber
0.5 小さじsalt
0.25 小さじblack pepper, freshly ground

for bulgur

3 カップwater, boiling

for lentils

1.5 カップwater

for serving

4 個romaine lettuce leaf(お好みで)

調理器具

fork · large bowl · small pot

作り方

手順

1
Place the fine bulgur in a large heatproof bowl.
約1 分
2
Pour the boiling water over the bulgur, cover the bowl tightly, and let it sit for 20 minutes until the bulgur has absorbed the water and softened.
調理のヒント： Ensure the water is truly boiling for best results.
3
While the bulgur is soaking, combine the rinsed red lentils with the lentil water in a small pot.
約1 分
4
Bring the lentils to a boil, then reduce the heat and simmer for 10-12 minutes until they are tender but still hold their shape.
約12 分
調理のヒント： Do not overcook the lentils; they should not be mushy.
5
Drain any excess water from the cooked lentils and set them aside to cool slightly.
約2 分
6
Once the bulgur is soft, fluff it with a fork.
約1 分
7
Add the tomato paste, red pepper paste, olive oil, lemon juice, ground cumin, pul biber, salt, and black pepper to the bulgur.
約2 分
8
Mix thoroughly with your hands, squeezing gently to ensure the pastes and spices are evenly distributed throughout the bulgur.
約3 分
調理のヒント： Using your hands helps incorporate the flavors better than a spoon.
9
Add the cooled lentils, diced cucumber, diced tomato, sliced green onion, chopped fresh parsley, and chopped fresh mint to the bulgur mixture.
約2 分
10
Gently fold all the ingredients together until well combined.
約2 分
11
Cover the bowl and refrigerate the kisir for at least 30 minutes to allow the flavors to meld.
約30 分
調理のヒント： Chilling improves the taste and texture of the salad.
12
Serve chilled, optionally with romaine lettuce leaves for scooping.

1人分

栄養情報

74%スコア

カロリー: 516.1kcal
たんぱく質: 17.9g
炭水化物: 83.8g
脂質: 15.4g
食物繊維: 19.8g
糖類: 6.4g

レシピの材料と分量から算出した推定値です。ブランドや材料の置き換えによって変わる場合があります。

おいしく保存

保存方法

Store leftover kisir in an airtight container in the refrigerator.