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Wheat Bulgur With Lentils, Tomatoes and Basil Recipe

Wheat Bulgur With Lentils, Tomatoes and Basil Recipe

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Wheat Bulgur With Lentils, Tomatoes and Basil

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Ingredients:

Serving

2 tsp margarine
1/2 cup onion, chopped
1 1/2 cups water
1 cup vegetable juice
1 cup brown lentils, rinsed and drained
1 bay leaf
1 cup bulgar wheat
3 cups water, boiling
1 medium tomato, coarsely chopped
1/2 cup basil, chopped
2 tbsp parmesan cheese, grated (optional)

Directions:

In a 3 quart saucepan over medium heat, melt the margarine. Stir in the onions and cook, stirring frequently, for 2 to 3 minutes - until tender.
Stir in the water, juice, lentils and bay leaf. Bring to a boil. Reduce the heat to low, cover and simmer to 30 to 45 minutes, or until the lentils are soft but not mushy.
While the lentils are cooking pour the boiling water over the bulgur and allow to sit for 30 minutes. Drain well.
Remove the lentil pan from the heat and discard the bay leaf. Stir in the bulgur, tomato, basil and Parmesan (if desired). Mix thoroughly and serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	403.75 Kcal (1690 kJ)
Calories from fat	28.38 Kcal
		% Daily Value*
Total Fat	3.15g	5%
Cholesterol	2.2mg	1%
Sodium	152.6mg	6%
Potassium	666.86mg	14%
Total Carbs	74.9g	25%
Sugars	12.58g	50%
Dietary Fiber	18.61g	74%
Protein	16.4g	33%
Vitamin C	171.1mg	285%
Iron	4mg	22%
Calcium	109.4mg	11%

Amount Per 100 g
Calories	43.6 Kcal (183 kJ)
Calories from fat	3.07 Kcal
		% Daily Value*
Total Fat	0.34g	5%
Cholesterol	0.24mg	1%
Sodium	16.48mg	6%
Potassium	72.01mg	14%
Total Carbs	8.09g	25%
Sugars	1.36g	50%
Dietary Fiber	2.01g	74%
Protein	1.77g	33%
Vitamin C	18.5mg	285%
Iron	0.4mg	22%
Calcium	11.8mg	11%

* 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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