Directions
Makes about 8 1-cup servings
1 cup dry brown lentils
1 cup dry bulgur
3 green onions, chopped
1 cucumber, peeled, seeded, and chopped
1 ripe tomato, chopped
1/4 cup fresh lemon juice
3 garlic cloves, pressed
1 teaspoon salt
Simmer lentils in a covered saucepan with 2 1/2 cups water until tender, 25 to 30 minutes. Check occasionally, adding small amounts of extra water if necessary. Cool.
In a separate pan, bring 2 cups water to a boil. Add bulgur, stir just to mix, then cover and turn off heat. Let stand until bulgur is tender and all the water has been absorbed, about 25 minutes. Cool.
When the lentils and bulgur have cooled, combine them in a large bowl with green onions, cucumber, tomato, lemon juice, garlic, and salt. Toss to mix.
Nutrition Information
Per 1-cup serving:
162 calories
2.3 g fat
0.3 g saturated fat
12.6% calories from fat
0 mg cholesterol
8.6 g protein
29 g carbohydrate
1.6 g sugar
7.6 g fiber
304 mg sodium
32 mg calcium
2.9 mg iron
7.1 mg vitamin C
115 mcg beta-carotene
0.5 mg vitamin E
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