Name: Mediterranean Bulgur Salad
Prep time: 5 min
Cook time: 40 min
Total time: 45 min
Ingredients: 3/4 cup bulgur wheat (dry); 1 cup lentils (dry – rinsed and drained); 2 tablespoons garlic flavored olive oil; 1 cup sliced green onions; 1 small red or yellow pepper (cleaned & cut into ½-inch squares); 3 cups lightly packed spinach leaves (deveined & cut into thin strips); 2 teaspoons dried dill weed; 8 ounces plain (nonfat yogurt); 1/2 cup sliced almonds (toasted**); Salt and pepper to taste

Mediterranean Bulgur Salad

A delicious bulgar wheat salad made with the Mediterranean’s finest ingredients.

Mediterranean Bulgur Salad

Prep Time 5

Cook Time 40

Total Time 45

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Servings

Ingredients

3/4 cup bulgur wheat dry
1 cup lentils dry – rinsed and drained
2 tablespoons garlic flavored olive oil
1 cup sliced green onions
1 small red or yellow pepper cleaned & cut into ½-inch squares
3 cups lightly packed spinach leaves deveined & cut into thin strips
2 teaspoons dried dill weed
8 ounces plain nonfat yogurt
1/2 cup sliced almonds toasted**
Salt and pepper to taste

Instructions

Preparation

1 Preheat oven to 350°F.2 Cover bulgur with 2 cups boiling water, set aside for 30 minutes.3 In a 1-quart saucepan, simmer lentils in 2 cups water for 20 minutes. Drain.4 Heat oil in a large skillet over medium heat and sauté onion and pepper squares 5 minutes. Thoroughly drain bulgur; mix with lentils and add to skillet.5 Stir well and cook 5 minutes. Add spinach and cook 3 minutes. Stir in yogurt and heat thoroughly. Salt and pepper to taste and sprinkle with almonds. Serve immediately.6 ** To toast almonds, spread in a single layer on an un-greased baking pan. Bake 5 to 10 minutes in oven until almonds are slightly browned. Stir occasionally.
Source: Wheat Foods Council