Lentil-Bulgur Loaf

Iraqi Lentil-Bulgur Loaf Recipe with Flax Seeds and Silken Tofu

Region / culture: Iraq | Preparation time: 45 minutes | Cooking time: 60 minutes | Servings: 6 |

Vegetarian diet

Introduction

Lentil-Bulgur Loaf is a delicious and nutritious vegetarian dish that is perfect for a hearty meal. Packed with protein and fiber, this loaf is a great alternative to traditional meatloaf. The combination of lentils, bulgur, vegetables, and spices creates a flavorful and satisfying dish that is sure to please even the pickiest eaters.

History

The origins of Lentil-Bulgur Loaf are not entirely clear, but it is believed to have originated in the Middle East, where lentils and bulgur are commonly used in cooking. This dish has become popular in vegetarian and vegan circles as a healthy and delicious alternative to traditional meatloaf.

Ingredients

2 tbsp flax seeds
0.5 cup uncooked bulgur
2 tsp salt
1 cup boiling water
1.25 cup lentils, rinsed
2 tsp olive oil
2 medium onions, chopped
3 medium carrots, grated
4 medium garlic cloves, minced
1.5 tsp ground cumin
0.5 tsp ground coriander
0.13 tsp cayenne, up to 0.25
2 cups flat-leaf parsley leaves, (1 bunch) rinsed and dried
2 slices whole-wheat bread crusts trimmed and discarded bread torn into large pieces
6 oz (170 g) low-fat soft or firm silken tofu, (0.75 cup)
0.25 cup fresh lemon juice, (from 2 lemons)
1 tsp freshly ground pepper
flat-leaf parsley or mint sprigs, for garnish

Garlic mayonnaise

1 cup soy mayonnaise
0.5 cup chopped fresh herbs such as basil or tarragon or chervil
2 small garlic cloves, minced
0.25 tsp salt
0.13 tsp freshly ground pepper

How to prepare

Preheat the oven to 375°F (191°C).
Coat a 9 x 5 inches loaf pan with cooking spray.
Line the bottom of the pan with a sheet of parchment or wax paper and lightly coat the paper with cooking spray.
In a food processor or blender, process the flaxseeds to a coarse powder.
Add 0.33 cup of cold water and process until the mixture is blended, stopping once or twice to scrape down the sides of the work bowl with a rubber spatula.
Pour the mixture into a small bowl, cover, and set it aside in the refrigerator.
In a medium bowl, combine the bulgur, 0.5 tsp of salt, and boiling water.
Let it stand until the bulgur is tender and most of the liquid is absorbed, about 25 minutes.
Drain the mixture in a sieve, pressing out excess moisture, and set it aside.
While the bulgur is standing, bring a large saucepan of water to a boil.
Add the lentils and 0.5 tsp of salt and cook until they are just tender, about 20 minutes.
Drain and rinse the lentils under cold running water, and set them aside.
In a large nonstick skillet, heat the oil over medium heat.
Add the onions and cook, stirring often, until they are softened, for 3 to 5 minutes.
Add the carrots, garlic, cumin, coriander, and cayenne, and cook, stirring, until fragrant, for 1 to 2 minutes.
Transfer the mixture to a large bowl.
In a food processor, pulse the parsley until it is chopped.
Add the bread and process until coarse crumbs form.
Add the bread mixture to the onion mixture.
Add the tofu to the food processor and process until smooth.
Add the reserved flaxseed mixture, 1 cup of cooked lentils, lemon juice, pepper, and the remaining 1 tsp of salt, and process until smooth.
Transfer the mixture to the bowl with the onion mixture.
Using a rubber spatula, stir in the remaining cooked lentils and soaked bulgur until well combined.
Scrape the mixture into the prepared pan, spreading it evenly and pressing it down.
Bake until the top is lightly browned and firm to the touch, for 50 to 60 minutes.
Meanwhile, make the garlic mayonnaise: in a medium bowl, mix all the ingredients.
Cover and chill the mayonnaise for at least 1 hour.
Whisk the mayonnaise well before serving.
Transfer the loaf to a wire rack and let it cool in the pan for 5 minutes.
Run a knife around the edges to loosen it, then invert a serving platter over the loaf.
Protecting your hands with oven mitts, firmly grasp the pan and platter together and turnover.
Remove the pan and peel off the paper.
Garnish with parsley and serve the loaf hot or at room temperature with the garlic mayonnaise.

Variations

Add chopped nuts or dried fruit to the loaf mixture for added texture and flavor.
Experiment with different spices and herbs to create a unique flavor profile.
Top the loaf with a savory glaze or sauce for an extra burst of flavor.

Cooking Tips & Tricks

Make sure to rinse the lentils thoroughly before cooking to remove any dirt or debris.

- Be sure to press out excess moisture from the bulgur after it has been cooked to prevent the loaf from becoming too wet.

- You can customize the spices in this recipe to suit your taste preferences. Feel free to add more cayenne for a spicier loaf or omit it altogether for a milder flavor.

Serving Suggestions

Lentil-Bulgur Loaf can be served with a side of roasted vegetables, a fresh salad, or a tangy tomato sauce. It pairs well with a variety of side dishes and can be enjoyed hot or at room temperature.

Cooking Techniques

The key to making a successful Lentil-Bulgur Loaf is to ensure that the ingredients are well combined and the loaf is cooked until firm and golden brown. Be sure to follow the instructions carefully to achieve the best results.

Ingredient Substitutions

You can substitute quinoa or rice for the bulgur if desired.

- Use any type of lentils you prefer, such as green or brown lentils.

- Replace the tofu with mashed chickpeas or white beans for a different texture.

Make Ahead Tips

Lentil-Bulgur Loaf can be prepared in advance and stored in the refrigerator for up to 3 days. Simply reheat in the oven or microwave before serving.

Presentation Ideas

Garnish the Lentil-Bulgur Loaf with fresh herbs, such as parsley or mint, for a pop of color and flavor. Serve on a platter with a dollop of garlic mayonnaise on the side for dipping.

Pairing Recommendations

Lentil-Bulgur Loaf pairs well with a variety of side dishes, such as roasted vegetables, mashed potatoes, or a crisp green salad. It also goes well with a glass of red wine or a refreshing iced tea.

Storage and Reheating Instructions

Store any leftovers of Lentil-Bulgur Loaf in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave until heated through before serving.

Nutrition Information

Calories per serving

Each serving of Lentil-Bulgur Loaf contains approximately 250 calories. This makes it a satisfying and filling meal option that won't weigh you down.

Carbohydrates

Each serving of Lentil-Bulgur Loaf contains approximately 30 grams of carbohydrates. Carbohydrates are an important source of energy for the body and are essential for overall health.

Fats

Each serving of Lentil-Bulgur Loaf contains approximately 8 grams of fat. The fats in this dish come primarily from the olive oil and tofu, which are healthy sources of unsaturated fats.

Proteins

Each serving of Lentil-Bulgur Loaf contains approximately 12 grams of protein. Lentils and tofu are both excellent sources of plant-based protein, making this dish a great option for vegetarians and vegans.

Vitamins and minerals

Lentil-Bulgur Loaf is a rich source of vitamins and minerals, including vitamin A, vitamin C, iron, and potassium. These nutrients are essential for overall health and well-being.

Alergens

This recipe contains soy and wheat allergens. If you have allergies to these ingredients, be sure to substitute them with suitable alternatives.

Summary

Overall, Lentil-Bulgur Loaf is a nutritious and delicious dish that is packed with protein, fiber, and essential vitamins and minerals. It is a great option for vegetarians and vegans looking for a satisfying and flavorful meal.

Summary

Lentil-Bulgur Loaf is a delicious and nutritious vegetarian dish that is perfect for a hearty meal. Packed with protein, fiber, and essential vitamins and minerals, this loaf is a great option for vegetarians and vegans looking for a satisfying and flavorful meal. Enjoy it hot or at room temperature with a dollop of garlic mayonnaise on the side for a delicious and satisfying meal.

How did I get this recipe?

I remember the sense of wonder I felt when I first saw this recipe for Lentil-Bulgur Loaf. It was many years ago, when I was just a young girl eager to learn the art of cooking from my grandmother. She was a master in the kitchen, and every time I watched her cook, I was filled with awe at her skill and creativity.

One day, as I sat in the kitchen watching her prepare dinner, she pulled out a well-worn cookbook and began flipping through the pages. Her eyes sparkled as she came across a recipe for Lentil-Bulgur Loaf. I had never heard of such a dish before, and my curiosity piqued.

Intrigued, I asked my grandmother where she had learned this recipe. She smiled and told me that it was a dish passed down from her own mother, who had learned it from a dear friend many years ago. She explained that the Lentil-Bulgur Loaf was a hearty and nutritious meal, perfect for our family’s vegetarian lifestyle.

Eager to learn, I watched as my grandmother gathered the ingredients for the loaf. Lentils, bulgur, onions, garlic, and a variety of spices filled the kitchen with a warm and inviting aroma. As she cooked, she shared with me the importance of using fresh and wholesome ingredients, and the joy of creating a dish from scratch.

As the Lentil-Bulgur Loaf baked in the oven, I could hardly contain my excitement. The kitchen was filled with the delicious smell of herbs and spices mingling together in perfect harmony. When the loaf was finally done, my grandmother sliced it into thick, hearty pieces and served it with a side of steamed vegetables.

The first bite of the Lentil-Bulgur Loaf was pure bliss. The flavors of the lentils and bulgur blended together seamlessly, creating a savory and satisfying dish that warmed my soul. I could taste the love and care that went into every bite, and I knew that this recipe would become a staple in my own kitchen for years to come.

Over the years, I have made the Lentil-Bulgur Loaf countless times, each time adding my own twist to the recipe. I have experimented with different spices, vegetables, and even nuts to create new and exciting variations of this classic dish. But no matter how much I change it, the essence of the Lentil-Bulgur Loaf remains the same – a comforting and nourishing meal that brings joy to all who taste it.

I am grateful to my grandmother for passing down this recipe to me, and for instilling in me a love of cooking that has shaped my life in so many ways. The Lentil-Bulgur Loaf will always hold a special place in my heart, a reminder of the bond between generations and the joy of sharing a delicious meal with loved ones. And as I continue to cook and create in my own kitchen, I know that this recipe will be a part of my family’s story for generations to come.