Tabbouleh Lentil Salad
|Water||4 Cup (64 tbs)|
|Dried lentils||1 Cup (16 tbs)|
|Finely chopped onion||3⁄4 Cup (12 tbs)|
|Bulgur||3⁄4 Cup (12 tbs), uncooked (Cracked Wheat)|
|Lemon juice||6 Tablespoon (1/4 Cup Plus 2 Tablespoons)|
|Canned vegetable broth/Chicken broth||6 Tablespoon, undiluted (1/4 Cup Plus 2 Tablespoons)|
|Olive oil||1 Tablespoon|
|Freshly ground pepper||1⁄4 Teaspoon|
|Garlic||2 Clove (10 gm), minced|
|Chopped parsley||3⁄4 Cup (12 tbs)|
|Chopped mint||6 Tablespoon (1/4 Cup Plus 2 Tablespoons)|
|Seeded diced unpeeled tomato||2 Cup (32 tbs)|
|Leaf lettuce leaves||4|
|Plain non-fat yogurt||1 Cup (16 tbs) (3/4 Cup Plus 2 Tablespoons)|
Combine first 3 ingredients in a large saucepan; bring to a boil.
Cover, reduce heat, and simmer 10 minutes.
Stir in bulgur; cover and simmer 15 minutes or until lentils are tender.
Drain well; spoon into a large bowl.
Combine lemon juice and next 5 ingredients; stir with a wire whisk.
Add to lentil mixture; toss well.
Cover and let stand at room temperature 1 hour, stirring occasionally.
Stir in parsley and mint.
Cover and chill 2 hours.
Stir in tomato.
Serving size: Complete recipe
Calories 1590 Calories from Fat 183
% Daily Value*
Total Fat 21 g32%
Saturated Fat 3.1 g15.5%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 632.8 mg26.4%
Total Carbohydrates 270 g90%
Dietary Fiber 97.2 g388.7%
Sugars 34.1 g
Protein 99 g197.5%
Vitamin A 255.8% Vitamin C 314.7%
Calcium 78.3% Iron 143.3%
*Based on a 2000 Calorie diet