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Mediterranean Bulgur and Lentils

Slow cooked bulgur and lentil dinner - perfect for Mediterranean cuisine. From eatbetteramerica.

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Mediterranean Bulgur and Lentils
  • PREP TIME

    15 Min

  • TOTAL TIME

  • SERVINGS

    8

 

1
cup uncooked bulgur wheat or cracked wheat
1/2
cup dried lentils, sorted, rinsed
1
teaspoon ground cumin
1/4
teaspoon salt
3
cloves garlic, finely chopped
1
can (15.25 oz) whole kernel corn, drained
2
cans (14 oz each) vegetable or chicken broth
2
medium tomatoes, chopped (1 1/2 cups)
1/2
cup drained pitted kalamata olives
1
cup crumbled reduced-fat feta cheese (4 oz)
  • 1 In 3- to 4-quart slow cooker, mix all ingredients except tomatoes, olives and cheese.
  • 2 Cover; cook on Low heat setting 3 to 4 hours or until lentils are tender.
  • 3 Stir in tomatoes and olives. Increase heat setting to High. Cover; cook 15 minutes longer. Top with cheese.

Expert Tips

You have a little of everything in this dish: grains, vegetables and cheese. Use warmed pita bread wedges to scoop up every bit. A green salad with a drizzle of olive oil and a spritz of lemon juice is a nice addition.

Whole Grain Serving: 1/2

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Nutrition Information:

Nutrition Information:

1 Serving (1 Serving)
  • Calories 210
    • (Calories from Fat 35),
  • Total Fat 4g
    • (Saturated Fat 1 1/2g,
    • Trans Fat 0g),
  • Cholesterol 0mg;
  • Sodium 880mg;
  • Total Carbohydrate 33g
    • (Dietary Fiber 7g,
    • Sugars 4g),
  • Protein 10g;
Percent Daily Value*:
  • Vitamin A 20 %;
  • Vitamin C 8 %;
  • Calcium 8 %;
  • Iron 15 %;
Exchanges:
  • 2 Starch;
  • 0 Fruit;
  • 0 Other Carbohydrate;
  • 0 Skim Milk;
  • 0 Low-Fat Milk;
  • 0 Milk;
  • 0 Vegetable;
  • 1/2 Very Lean Meat;
  • 0 Lean Meat;
  • 0 High-Fat Meat;
  • 1/2 Fat;
Carbohydrate Choices:
  • 2;
*Percent Daily Values are based on a 2,000 calorie diet.

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