Spiced Bulgur and Lentil Stew with Roasted Vegetables
A hearty and warming stew combining nutty bulgur, protein-rich lentils, and roasted root vegetables simmered in a spiced tomato broth. This middle eastern-inspired soups (vegetarian) ready in about 55 minutes pairs coarse bulgur wheat, brown lentils (rinsed), large carrot (diced) for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 380 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 3/4 cup coarse bulgur wheat
- 1/2 cup brown lentils (rinsed)
- 1 large carrot (diced)
- 1 medium red bell pepper (diced)
- 1 large onion (chopped)
- 1 14-oz can canned diced tomatoes
- 3 cups vegetable broth
- 3 tbsp olive oil
- 1 tsp ground coriander
- 1 tsp ground cumin
- 1/2 tsp smoked paprika
- 3 cloves garlic cloves (minced)
- 1 1/2 tsp salt
- 1/2 tsp black pepper
- 1/4 cup fresh cilantro (chopped)
Instructions
- Step 1: Preheat oven to 425°F. Toss 1 large diced carrot and 1 medium diced red bell pepper with 1 tbsp olive oil and 1/2 tsp salt on a baking sheet. Roast for 20 minutes until tender and caramelized.
- Step 2: While vegetables roast, heat 2 tbsp olive oil in a large pot over medium heat. Add 1 large chopped onion and sauté for 6-7 minutes until softened and golden.
- Step 3: Add 3 minced garlic cloves, 1 tsp ground coriander, 1 tsp ground cumin, and 1/2 tsp smoked paprika to the pot. Cook for 1 minute until fragrant.
- Step 4: Stir in 1/2 cup rinsed brown lentils, 3/4 cup coarse bulgur wheat, and 1 14-oz can diced tomatoes with juices.
- Step 5: Pour in 3 cups vegetable broth, season with 1 tsp salt and 1/2 tsp black pepper. Bring to a boil, then reduce heat to low, cover and simmer for 25 minutes.
- Step 6: Stir in the roasted carrot and red bell pepper, cook uncovered for 5 more minutes until stew thickens.
- Step 7: Remove from heat and garnish with 1/4 cup chopped fresh cilantro before serving warm.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Spiced Bulgur and Lentil Stew with Roasted Vegetables take to make?
Total time is about 55 minutes (15 min prep + 40 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Spiced Bulgur and Lentil Stew with Roasted Vegetables?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep coarse bulgur wheat from drying out.
Can I substitute ingredients in Spiced Bulgur and Lentil Stew with Roasted Vegetables?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Spiced Bulgur and Lentil Stew with Roasted Vegetables for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Spiced Bulgur and Lentil Stew with Roasted Vegetables vegetarian?
Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
