Lentil Pourgouri - Cyprus Bulgur Pilaf
|Olive oil||10 Milliliter (2 Teaspoon)|
|Green lentils||4 Ounce, cleaned (100 Gram)|
|Ground allspice||5 Milliliter (1 Teaspoon)|
|Cardamom pods||12 , cracked|
|Bulgur wheat||8 Ounce (225 Gram)|
|Currants||1 Ounce (25 Gram)|
|Courgettes||1 Pound, sliced (450 Gram)|
|Black pepper||To Taste|
|Sesame seeds||30 Milliliter (2 Tablespoon, For Garnishing)|
|Coriander seeds||5 Milliliter (1 Teaspoon, For Garnishing)|
1.Take a large fry pan, heat oil in it and fry the lentils and allspice and cardamoms in it for 3-4 minutes.
2.Stir in 600 ml cold water and cook by simmering for 30 minutes after putting the lid on.
3.Stir in bulgar wheat and currants.
4.Add water if the mixture is dry.
5.Put currants and bulgar wheat and cook for 10 minutes by stirring.
6.Cook the cougettes by steaming for 6 minutes.
7.Add courgettes in the pan.
8.Season the mixture with gomasio and pepper.
In a heavy based pan, dry roast sesame and coriander seeds for 3-4 minutes and once done, crush to make fine powder.
9.Serve pourgouri in a dish garnished with seed powder along with salad and yogurt.
Serving size: Complete recipe
Calories 1579 Calories from Fat 275
% Daily Value*
Total Fat 32 g49.6%
Saturated Fat 4.6 g22.9%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 128.2 mg5.3%
Total Carbohydrates 277 g92.5%
Dietary Fiber 91 g363.8%
Sugars 13.3 g
Protein 70 g140%
Vitamin A 20.3% Vitamin C 163.7%
Calcium 61.5% Iron 126.2%
*Based on a 2000 Calorie diet