Recipe: Tomatoes and Zucchini Stuffed with Lentil and Bulgur Pilaf

Tomatoes and Zucchini Stuffed with Lentil and Bulgur Pilaf
Source: Mediterranean Light by Martha Rose Shulman
Makes 4 to 6 servings

4 to 6 firm ripe tomatoes
1/2 recipe lentil and bulgur pilaf (see below)
4 to 6 small zucchini
Plain low-fat yogurt for garnish (optional)
Chopped fresh parsley and mint for garnish

Preheat the oven to 350 degrees. Oil a baking dish large enough to hold all the vegetables.

Cut the tops off the tomatoes, about 1/2 inch down from the stems, scoop out the seeds with a small spoon, and discard. Gently scoop out some of the flesh, chop and mix with the pilaf.

Cut the zucchini in half lengthwise and steam for 5 minutes. Scoop out the inner flesh to within 1/4 inch of the edges and chop the flesh. Stir into the pilaf.

Carefully fill the tomatoes and zucchini with the pilaf and place in the baking dish. Cover and heat through for 15 minutes. Top with a spoonful of yogurt if you wish and sprinkle on parsley and minute just before serving. These will hold for a day in the refrigerator and can be reheated.

Lentils and Bulgur Pilaf
Makes 6 to 8 servings

This is a simple and hearty dish from Lebanon.

1/2 pound lentils, washed and picked over
5 1/2 cups water
2 garlic cloves, minced or put through a press
1 bay leaf
1 teaspoon ground cumin
Pinch cayenne pepper
Salt and freshly ground pepper
6 ounces (1 cup) bulgur
2 large onions, thinly sliced
1 tablespoon olive oil
2 tablespoons chopped fresh parsley or cilantro
1/2 cup plain low-fat yogurt for topping

Soak the lentils in the water in a large casserole for 1 hour. Add the garlic, bay leaf, and cumin and bring to a boil. Reduce the heat and simmer 20 to 30 minutes, until tender. Toward the end of cooking, add the cayenne and salt and pepper to taste.

Stir the bulgur into the lentils (there should be plenty of liquid left), cover and turn off the heat. Let sit for 20 to 30 minutes, until the bulgur has absorbed the liquid from the lentils and become tender.

Meanwhile, saute the onions in the olive oil over low heat in a nonstick skillet until almost caramelized.

Taste the bulgur and lentils and adjust seasonings.

If not using in the stuffed tomato and zucchini recipe, transfer to a serving platter and sprinkle on the onions and parsley or cilantro. Serve topped with plain low-fat yogurt, with a crisp green salad on the side.