Middle Eastern · Dinner
Meat and Wheat Porridge Stew (High-Protein)
A thick Levantine-style porridge stew of cracked wheat simmered with shredded chicken thigh and red lentils until spoonable, finished with browned onion, cumin, and cinnamon. Extra chicken and lentils lift protein well past standard versions while the wheat and legumes carry substantial fiber and warm spiced depth.
$4
15 minsPrep
55 minsCook
70 minsTotal
EasyLevel
Nutrition per serving
556Calories
52.1gProtein
19.3gFat
48.8gCarbs
3.8gSugar
9.5gFiber
1089mgSodium
195mgChol
7.3gSat Fat
898mgPotassium
88mgCalcium
5.2mgIron
0.5mcgVitamin B12
7mgVitamin C
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Rinse bulgur and red lentils under cold water until clear, chop the onion finely, and mince the garlic.
2
Heat the butter and olive oil in a heavy pot over medium heat, then sweat onion and garlic for 3-4 minutes until soft and translucent.
3
Stir in cumin, cinnamon, and turmeric, cook for 30 seconds until toasty, then add chicken chunks and sear over medium-high heat for 4-5 minutes until lightly browned.
4
Pour in stock and water, add bulgur and lentils, bring to a boil, then reduce to low and simmer covered for 40-45 minutes, stirring every 10 minutes until thick and spoonable.
5
Plate
Season with salt and pepper, gently mash to shred any remaining chicken chunks, spoon into a bowl, and garnish with fresh parsley.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g boneless chicken thigh, trimmed and cut into chunks
- 2/3 cup130g bulgur wheat
- 1/2 cup100g red lentils
- 11 onion
- 4 cloves4 cloves garlic
- 2 cup480ml chicken stock
- 1 cup240ml water
- 1 tsp1 tsp cumin, ground
- 1/2 tsp1/2 tsp cinnamon, ground
- 1/4 tsp1/4 tsp turmeric, ground
- 2 tbsp28g butter
- 1 tbsp14ml olive oil
- 1/2 tsp1/2 tsp salt
- 1/4 tsp1/4 tsp black pepper, ground
- 2 tbsp2 tbsp fresh parsley
