Why You’ll Love This Recipe
This dish is the perfect combination of comfort food and nutrition. It’s packed with protein from lentils, complex carbs from bulgur, and loads of vegetables for vitamins and texture. Cooked in one skillet with Mediterranean-inspired spices, it’s both simple to make and full of warm, savory flavor. Plus, it’s naturally vegan, budget-friendly, and great for leftovers.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- Olive oil
- Yellow onion
- Garlic cloves
- Carrot
- Red bell pepper
- Zucchini or eggplant
- Tomato paste
- Crushed tomatoes or diced tomatoes
- Red lentils (rinsed)
- Fine or medium bulgur
- Vegetable broth or water
- Ground cumin
- Smoked paprika
- Dried oregano
- Salt and black pepper
- Fresh parsley or cilantro (for garnish)
- Lemon wedges (for serving)
Directions
- Heat olive oil in a large skillet over medium heat. Add chopped onion and sauté for 3–4 minutes until translucent.
- Add garlic, carrot, bell pepper, and zucchini. Cook for another 5–7 minutes, stirring occasionally, until vegetables begin to soften.
- Stir in tomato paste, cumin, paprika, oregano, salt, and pepper. Cook for 1 minute until fragrant.
- Add red lentils, bulgur, and crushed tomatoes. Stir to combine.
- Pour in vegetable broth and bring the mixture to a gentle boil.
- Reduce heat to low, cover, and simmer for 15–20 minutes, or until lentils and bulgur are tender and liquid is absorbed.
- Taste and adjust seasoning as needed.
- Let rest for 5 minutes off heat. Garnish with chopped parsley and serve with lemon wedges.
Servings and timing
This recipe yields 4–6 servings.
Prep time: 10 minutes
Cook time: 25 minutes
Total time: 35 minutes
Variations
- Add greens: Stir in spinach or kale during the last few minutes of cooking for extra nutrition.
- Spicy kick: Add crushed red pepper flakes or a pinch of cayenne.
- Creamy version: Stir in a spoonful of tahini or coconut cream before serving.
- Grain swap: Substitute quinoa, couscous, or brown rice for bulgur (adjust liquid and cook time).
- Different veggies: Add mushrooms, corn, or green beans depending on what’s in season.
Storage/Reheating
Store leftovers in an airtight container in the refrigerator for up to 5 days.
Reheat on the stovetop or in the microwave until warmed through, adding a splash of water or broth if needed.
This dish also freezes well for up to 2 months. Thaw overnight in the refrigerator before reheating.
FAQs
Can I use green or brown lentils instead of red?
Red lentils cook faster and break down slightly, making them ideal for this skillet. You can use green or brown, but the texture and cook time will differ.
Is bulgur gluten-free?
No, bulgur is made from wheat and contains gluten. For a gluten-free version, use quinoa or millet instead.
Can I make this oil-free?
Yes, sauté vegetables in a splash of water or broth instead of oil for an oil-free version.
How do I prevent the lentils from sticking?
Keep the heat low and stir occasionally. Using a non-stick or heavy-bottomed skillet also helps.
Can I make this in advance?
Absolutely. It stores and reheats well, making it perfect for meal prep.
What type of bulgur should I use?
Fine or medium bulgur works best for quick cooking. Coarse bulgur will need more time and liquid.
Can I serve this cold?
Yes, it can be enjoyed chilled or at room temperature as a salad-style grain bowl.
Do I need to soak the lentils?
No, red lentils cook quickly and do not require soaking.
Can I double the recipe?
Yes, just use a larger skillet or pot to accommodate the volume.
What should I serve with it?
Serve with a dollop of vegan yogurt, warm flatbread, or a simple green salad on the side.
Conclusion
The vegan bulgur red lentil vegetable skillet is a comforting, nutrient-packed meal that’s quick, customizable, and full of plant-based goodness. Whether you’re looking for a simple dinner or prepping meals for the week, this flavorful one-pan dish is a go-to option that satisfies every time.
PrintVegan Bulgur Red Lentil Vegetable Skillet
This vegan bulgur red lentil vegetable skillet is a wholesome, one-pan meal loaded with plant-based protein, fiber, and colorful veggies. With hearty red lentils, chewy bulgur, and warm Mediterranean spices, it’s filling, flavorful, and ready in under 40 minutes.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 4–6 servings
- Category: Main Course
- Method: Stovetop skillet
- Cuisine: Mediterranean-inspired
- Diet: Vegan
Ingredients
- 2 tbsp olive oil
- 1 yellow onion, chopped
- 3 garlic cloves, minced
- 1 carrot, diced
- 1 red bell pepper, diced
- 1 zucchini or small eggplant, diced
- 2 tbsp tomato paste
- 1 can (14 oz) crushed or diced tomatoes
- 1 cup red lentils, rinsed
- 1 cup fine or medium bulgur
- 3 cups vegetable broth or water
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1 tsp dried oregano
- Salt and black pepper, to taste
- Fresh parsley or cilantro, chopped (for garnish)
- Lemon wedges, for serving
Instructions
Heat olive oil in a large skillet over medium heat. Add onion and sauté 3–4 minutes until translucent.
- Add garlic, carrot, bell pepper, and zucchini. Cook 5–7 minutes, stirring occasionally, until vegetables soften.
- Stir in tomato paste, cumin, paprika, oregano, salt, and pepper. Cook 1 minute until fragrant.
- Add red lentils, bulgur, and crushed tomatoes. Stir well to combine.
- Pour in vegetable broth and bring to a gentle boil.
- Reduce heat to low, cover, and simmer 15–20 minutes, or until lentils and bulgur are tender and liquid is absorbed.
- Taste and adjust seasoning. Let rest 5 minutes off heat.
- Garnish with parsley and serve warm with lemon wedges.
Notes
- Use fine or medium bulgur for quicker cooking—coarse bulgur requires more time and liquid.
- Red lentils cook quickly and break down slightly, adding creaminess.
- Add a splash of water or broth when reheating if the dish thickens too much.
Nutrition
- Serving Size: 1 serving (out of 6)
- Calories: 260
- Sugar: 6g
- Sodium: 420mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 11g
- Protein: 11g
- Cholesterol: 0mg
