Low Fat Spiced Red Lentil & Bulgur Pilaf Mix Recipe

Ingredients

3 tablespoons pine nuts

1/2 cup red lentils

1/2 cup bulgur

2 tablespoons chopped dried apricots

2 tablespoons currants

1 1/2 teaspoons olive oil

1 cinnamon stick

1 bay leaf

1 teaspoon dried mint

1/2 teaspoon salt, optional

3/4 teaspoon ground cumin

1/4 teaspoon ground cinnamon

1/4 teaspoon ground ginger

1/8 teaspoon cayenne pepper

-- or more to taste

1/8 teaspoon freshly ground black pepper

1 1/4 ounces vegetable bouillon cube

2 1/2 cups water

Method

AT HOME: 1.

In a small, dry, heavy skillet, stir pine nuts over low heat until golden, 2 to 3 minutes.

Let cool.

2.In an airtight plastic bag, combine all ingredients except water.

Seal bag.

AT CAMP: In a medium saucepan, bring water to a boil.

Stir in pilaf mix, cover and cook over low heat until water is almost absorbed, about 10 minutes.

Discard cinnamon stick and bay leaf.

Serve.

Makes about 1 1/2 cups dry mix and 3 cups cooked pilaf, for 2 servings.

190 calories per serving; in grams protein; 6 grams fat (0.

8 gram saturated fat); 36 grams carbohydrate; 275 mg sodium; 0 mg cholesterol; 8 grams fiber.

Cooks Comments and Tips