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Mediterranean Bulgur and Lentils

Enjoy this slow cooked bulgur and lentil recipe for dinner - perfect if you like Mediterranean cuisine.

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  • prep time 15 min
  • total time 3 hr 45 min
  • ingredients 10
  • servings 8
 

Ingredients

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)

SAVE ON THIS RECIPE!

LOCATION

Steps

  • 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.
  • 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

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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

Nutritional information

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
210
(
Calories from Fat
35),
% Daily Value
Total Fat
4g
4%
(Saturated Fat
1 1/2g,
1 1/2%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
880mg
880%;
Total Carbohydrate
33g
33%
(Dietary Fiber
7g
7%
  Sugars
4g
4%
),
Protein
10g
10%
;
% 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.