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Warm Bulgur and Lentil salad

  • Cook

    mins
  • Difficulty

  • Prep

    mins
  • serves

    people

  • 1/2 l water
  • 2 Knorr vegetable stock pot
  • 150 g green lentils
  • 150 g whole kernel bulgur wheat
  • 100 g sweetcorn
  • 6 spring onion finely chopped
  • 150 g cherry tomatoes halved
  • 1 yellow bell peppers cut into cubes
  • 1 red onion cut into cubes
  • 10 g fresh parsley leaf chopped
  • 10 g fresh mint chopped
  • 50 ml extra virgin olive oil
  • 2 cloves of garlic minced
  • 4 tablespoon pomegranate molasses
  • 2 lemons grated skin and juice
  • 1 teaspoon sumac

NUTRITIONAL INFORMATION

 

Amount per serving

Protein (g)

10.8g

Energy (kJ)

1675kJ

Energy (kcal)

401kcal

Carbohydrate incl. fibre (g)

61.5g

Carbohydrate excl. fibre (g)

48.6g

Sugar (g)

16.3g

Fibre (g)

12.9g

Fat (g)

14.9g

Saturated fat (g)

2.6g

Unsaturated fat (g)

11.0g

Monounsaturated fat (g)

9.3g

Polyunsaturated fat (g)

1.7g

Trans fat (g)

0.0g

Cholesterol (mg)

0mg

Sodium (mg)

873mg

Salt (g)

2.18g

Vitamin A (IU)

663IU

Vitamin C (mg)

80.3mg

Calcium (mg)

96mg

Iron (mg)

3.85mg

Potassium (mg)

824mg

Total

43.3g

6702kJ

1604kcal

245.9g

194.5g

65.4g

51.5g

59.6g

10.5g

43.9g

37.1g

6.8g

0.0g

0mg

3490mg

8.72g

2651IU

321.1mg

382mg

15.38mg

3297mg