Ingredients:
- 6 cups water (i use 3 cups of and 3 cups of low-sodium vegetarian broth to give it some extra flavor)
- english cucumber , peeled in alternating strips to give a striped effect on the outside, and then chopped (seedless)
Directions:
- In a covered 3-quart saucepan, heat 6 cups water (or water/broth combo) to boiling on high. In medium bowl, place bulgur; cover with 2 cups of the liquid. Let stand 30 minutes. Drain well.
- Meanwhile, to remaining liquid in saucepan, add lentils and 1/4 teaspoon salt (if using part vegetarian broth) or 1/2 teaspoon salt (if using water only). Reduce heat to low; cover and simmer 15-20 minutes or until lentils are tender. Drain lentils well in colander.
- In large bowl, whisk lemon juice, oil, 1/2 - 3/4 teaspoon salt, and 1/4 teaspoon freshly ground black pepper until blended. Add warm bulgur and lentils; stir to coat. Let stand 15 minutes or until cool.
- Stir tomatoes, cucumber, and green onions into bulgur mixture. Cover lentil tabbouleh and refrigerate at least 2 hours, or preferably overnight. To serve, stir in parsley, mint, and garnish with lemon wedges.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 204.86 Kcal (858 kJ) | ||
| Calories from fat | 35.57 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.95g | 6% | |
|---|---|---|---|
| Sodium | 17.67mg | 1% | |
| Potassium | 662.75mg | 14% | |
| Total Carbs | 34.36g | 11% | |
| Sugars | 5.14g | 21% | |
| Dietary Fiber | 12.16g | 49% | |
| Protein | 9.86g | 20% | |
| Vitamin C | 29.6mg | 49% | |
| Iron | 2.5mg | 14% | |
| Calcium | 59.1mg | 6% | |
| Amount Per 100 g | |||
| Calories | 54.26 Kcal (227 kJ) | ||
| Calories from fat | 9.42 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.05g | 6% | |
|---|---|---|---|
| Sodium | 4.68mg | 1% | |
| Potassium | 175.53mg | 14% | |
| Total Carbs | 9.1g | 11% | |
| Sugars | 1.36g | 21% | |
| Dietary Fiber | 3.22g | 49% | |
| Protein | 2.61g | 20% | |
| Vitamin C | 7.8mg | 49% | |
| Iron | 0.7mg | 14% | |
| Calcium | 15.7mg | 6% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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