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Veronica's Mediterranean Bulgur and Lentil Stew Recipe

Veronica's Mediterranean Bulgur and Lentil Stew Recipe

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Veronica's Mediterranean Bulgur and Lentil Stew

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Ingredients:

Serving

1/2 bell pepper
1/2 small onion
1 tbsp fresh parsley
1 1/2 cups water
5 tbsp of dried red lentils
3 tbsp of uncooked bulgur wheat
1 tsp olive oil
1/4 tsp black pepper

Directions:

Chop bell pepper, parsley and onion.
In a medium saucepan, bring water and lentils to a boil.
Reduce the heat to medium/medium-low and simmer for about 25 minutes- COVERED.
Stir in bulgur wheat and black pepper.
Continue to simmer- UNCOVERED- until lentils are tender and water is absorbed (should take about 10 to 15 minutes).
In a skillet, heat oil on medium-high heat and sauté onion and bell pepper until tender (about 4 minutes).
Stir onion and pepper into bulgur mixture, sprinkle with fresh parsley and serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	319.3 Kcal (1337 kJ)
Calories from fat	46.4 Kcal
		% Daily Value*
Total Fat	5.16g	8%
Sodium	16.57mg	1%
Potassium	717.91mg	15%
Total Carbs	51.14g	17%
Sugars	4.86g	19%
Dietary Fiber	20.3g	81%
Protein	17.45g	35%
Vitamin C	69.1mg	115%
Vitamin A	1.5mg	49%
Iron	30.2mg	168%
Calcium	88mg	9%

Amount Per 100 g
Calories	55.26 Kcal (231 kJ)
Calories from fat	8.03 Kcal
		% Daily Value*
Total Fat	0.89g	8%
Sodium	2.87mg	1%
Potassium	124.25mg	15%
Total Carbs	8.85g	17%
Sugars	0.84g	19%
Dietary Fiber	3.51g	81%
Protein	3.02g	35%
Vitamin C	12mg	115%
Vitamin A	0.3mg	49%
Iron	5.2mg	168%
Calcium	15.2mg	9%

* 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.

Tastes

salty
savory
bitter
sweet

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