Herbed Bulgur and Lentil Salad
Calories 223 (16% from fat)
Fat 4 gram
Saturated Fat 0.2 gram
Trans Fat 0 gram
Cholesterol 1.75 mg.
Sodium 409 mg.
Carb 23 gram
Fiber 10 gram
Sugar 3 gram
Sugar Alcohol 0 gram
Protein 13 gram
Ingredients
1 cup dry lentils, preferably green or yellow
2 cups water
1 cup dry bulgur
1 cup boiling water
1 Tbsp. olive oil
1/4 cup lemon juice
2 cloves garlic, crushed
1/2 tsp. salt
1 Tbsp. dried mint, crushed
3 Tbsp. fresh dill, chopped
1 tsp. black pepper, ground
1/4 cup parsley, chopped
1/3 cup red onion, finely chopped
1 bell pepper, diced
1 stalk celery, finely chopped
1 can (2.25 oz.) sliced olives
1 packet (3.5 oz.) fat free crumbled feta cheese
2 lemons cut into 4 wedges each
3 cups tomato, diced
1. Rinse the lentils, removing any small rocks and lentils that float. Then put them in a medium-sized pot, cover them with water and bring to a boil. Reduce the heat to simmer and put a lid partially over the pot. Don’t stir and let it cook for 20 to 30 minutes. It should be tender but not mushy. Drain when cooked and put in a large mixing bowl.
2. Yellow or pink lentils may cook quicker, so reduce the time to between 15 and 20 minutes.
3. Once the lentils are cooking, heat a cup of water to boiling. A microwave can do it quickly. Then put the bulgur in a bowl, pour the boiling water over the top, mix it in, cover the bowl with a plate and let is stand for 10 to 15 minutes.
4. Mix all the remaining ingredients together with the lentils except the tomatoes and lemon wedges. Cover and refrigerate for at least an hour to chill.
5. When ready, top each serving with a quarter cup of tomatoes and put a lemon wedge on the side. The salad tastes better with the lemon freshly squeezed over the top right before eating.
Yield: 8 Servings
