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Mediterranean Bulgur Salad recipe

Mediterranean Bulgur Salad.

This flavorful Mediterranean salad is servedwarm and makes a terrific meatless main dish as well as a heartyside dish.

Recipe: Mediterranean BulgurSalad

1/2 cup sliced almonds, toasted3/4 cup bulgur wheat, medium or coarseground
1 cup lentils, dry – rinsed and drained
2 tablespoons garlic flavored olive oil*
1 cup sliced green onions
1 small red or yellow pepper, cleaned and cut into 1/2-inch squares
3 cups lightly packed spinach leaves, deveined & cut intothin strips
2 teaspoons dried dill weed
8 ounces plain, nonfat yogurt

Salt and pepper to taste

  • Preheat oven to 350°F (175°C).To toast almonds, spread in a single layer on an un-greased bakingpan. Bake 5 to 10 minutes in oven until almonds are slightlybrowned. Stir occasionally.
  • Cover bulgur with 2 cups boiling water,set aside for 30 minutes.
  • In a 1-quart saucepan, simmer lentilsin 2 cups water for 20 minutes. Drain.
  • Heat oil in a large skillet over mediumheat and saut onion and pepper squares for 5 minutes.
  • Thoroughly drain bulgur; mix with lentilsand add to skillet. Stir well and cook for 5 minutes.
  • Add spinach and cook 3 minutes.
  • Stir in yogurt and heat thoroughly. Saltand pepper to taste and sprinkle with almonds. Serve immediately.

    Makes 8 (side salad) servings or 3 to 4main dish servings.

    *To make your own garlic-infused oliveoil, cook 2 peeled and bruised cloves of garlic in 2 tablespoonsextra virgin olive oil for about 1 minute over medium heat, stirringfrequently; remove garlic and proceed with recipe.

    Nutritional Information Per Serving (1/8of recipe): 221 calories, 12 g protein, 29 g carbohydrates, 11g fiber, 7 g fat (1 g saturated), 2 mg cholesterol, 137 mcg folate,3 mg iron, 37 mg sodium.

    Recipe and photograph provided courtesyof Wheat Foods Council.

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  • Comments

    1 Comment


    bulgur salad is a very refreshing salad, very mediterranean, accompany grilled meat very well. also, couscous works well with the same ingredients, very healthy,and tasty.

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