Lentil and Bulgar Wheat Salad
|Bulgar wheat||7 Ounce (200 Gram)|
|Olive oil||4 Tablespoon|
|Fresh lemon juice||1 Tablespoon|
|Cucumber||1⁄2 , peeled, deseeded and chopped|
|Tomatoes||7 Ounce, diced (200 Gram)|
|Chopped flat leaf parsley||2 Tablespoon|
|Runner bean||4 Ounce, finely sliced (125 Gram)|
|Canned lentils||3 Ounce, drained, rinsed (400 Gram, Green Ones, 1 Can)|
|Ground black pepper||To Taste|
1. The evening before, put the bulgur wheat in a heatproof bowl and pour over sufficient boiling water just to cover. Set aside until the water has been absorbed.
2. If you want to give a fluffier finish to the bulgur wheat, transfer it to a steamer and steam for 5 minutes. Spread out on a plate to cool.
3. Meanwhile, in the bottom of a large bowl, mix together the olive oil and lemon juice. Stir in the cucumber, tomatoes, parsley and runner beans, followed by the bulgur wheat. Lastly, gently stir in the green lentils so that they do not break up too much.
4. Check the seasoning and add salt and pepper if necessary. Enjoy 3 portions for dinner and pack the fourth into an airtight container and refrigerate overnight.
Serving size: Complete recipe
Calories 1395 Calories from Fat 563
% Daily Value*
Total Fat 64 g98.2%
Saturated Fat 8.9 g44.4%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 689.7 mg28.7%
Total Carbohydrates 187 g62.4%
Dietary Fiber 47.8 g191.1%
Sugars 10.2 g
Protein 35 g70.4%
Vitamin A 85.7% Vitamin C 123.9%
Calcium 14.9% Iron 45.1%
*Based on a 2000 Calorie diet