Description

This Bulgur, Red Lentil & Butternut Squash Skillet combines wholesome ingredients like tender butternut squash, protein-packed red lentils, and nutty bulgur in a flavorful, one-pan dish. Perfect for a hearty, nutritious meal, this recipe brings out the best in fall flavors with its fragrant spices and easy-to-follow steps.

Ingredients

2 tablespoons olive oil

1 large yellow onion, finely chopped

4 cloves garlic, minced

1 medium butternut squash (about 2.5 lbs), peeled, seeded, and diced into ½-inch cubes

1 teaspoon ground cumin

1 teaspoon ground coriander

½ teaspoon smoked paprika

½ teaspoon ground turmeric

¼ teaspoon black pepper, freshly ground

A pinch of red pepper flakes (optional, for a little heat)

1 cup coarse bulgur wheat, rinsed

1 cup red lentils, rinsed

4 cups low-sodium vegetable broth, plus more if needed

1 teaspoon salt, or to taste

For Garnish and Serving: ½ cup fresh parsley or cilantro, roughly chopped

Juice of ½ lemon

Crumbled feta cheese or a vegan alternative (optional)

Toasted pumpkin seeds or walnuts (optional)

A dollop of plain yogurt or a drizzle of tahini sauce (optional)

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Instructions

Heat the olive oil in a large, deep skillet or Dutch oven over medium heat. Once the oil is shimmering, add the chopped onion with a pinch of salt. Sauté for 5-7 minutes until softened and translucent. Add the minced garlic and cook for another minute until fragrant.
Add the diced butternut squash to the skillet and increase the heat slightly to medium-high. Sauté for 6-8 minutes, stirring occasionally, allowing the squash to get a golden color and some caramelization. Once done, push the squash to one side of the pan. Add cumin, coriander, smoked paprika, turmeric, black pepper, and red pepper flakes (if using) to the empty side. Toast the spices in the hot oil for about 30 seconds until fragrant, then stir to combine the squash and onions with the spice mixture.
Add the rinsed bulgur and red lentils to the skillet. Stir well for about one minute to toast them slightly, allowing them to absorb the flavors of the spices and aromatics.
Pour in the vegetable broth and add salt. Stir everything together, scraping up any browned bits from the bottom of the skillet. Bring the mixture to a boil.
Once boiling, reduce the heat to low, cover the skillet with a tight-fitting lid, and let it simmer for 20-25 minutes. The bulgur and lentils will absorb the liquid and cook through. Avoid lifting the lid often to preserve steam and ensure proper cooking.
After 20 minutes, lift the lid. The liquid should be mostly absorbed, and the lentils should be creamy, the bulgur tender with a slight chew, and the squash easily pierced with a fork. If the mixture looks too dry, add an additional ½ cup of vegetable broth or water and simmer for a few more minutes.
Remove the skillet from the heat and let it sit, covered, for 5-10 minutes. This resting step allows the flavors to meld and the grains to absorb any remaining steam.
Fluff the mixture with a fork, squeeze the juice of half a lemon over the top, and stir in the freshly chopped parsley or cilantro. Serve the skillet warm, topped with optional garnishes like crumbled feta, toasted seeds, yogurt, or tahini sauce.

Notes

For extra nutrition, stir in some spinach, kale, or Swiss chard toward the end of cooking.

If you can’t find butternut squash, try acorn squash or sweet potatoes as a substitute.

Add chickpeas, tofu, or cooked chicken for a protein boost.

For a creamier texture, stir in coconut milk or cashew cream at the end of cooking.

For a gluten-free version, swap bulgur with quinoa or rice.

For more crunch, consider adding toasted almonds or pine nuts as a topping.

Prep Time: 15 minutes
Cook Time: 25-30 minutes
Category: Main Course
Method: Stovetop
Cuisine: Mediterranean

Nutrition

Serving Size: 1/4 of recipe
Calories: 350
Sugar: 9g
Sodium: 600mg
Fat: 12g
Saturated Fat: 2g
Unsaturated Fat: 10g
Trans Fat: 0g
Carbohydrates: 50g
Fiber: 12g
Protein: 15g
Cholesterol: 0mg