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Bulgur and Lentil

Warm Bulgur and Lentil salad

  • Cook

    mins

  • Difficulty

  • Prep

    mins

  • serves

  • 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

Energy (kcal)

401kcal

Energy (kJ)

1675kJ

Protein (g)

10.8g

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)

868mg

Salt (g)

2.17g

Vitamin A (IU)

663IU

Vitamin C (mg)

80.3mg

Calcium (mg)

92mg

Iron (mg)

3.85mg

Potassium (mg)

824mg

Total

1604kcal

6702kJ

43.3g

245.9g

194.5g

65.4g

51.5g

59.6g

10.5g

43.9g

37.1g

6.8g

0.0g

0mg

3470mg

8.67g

2651IU

321.1mg

367mg

15.38mg

3297mg

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  • 1 Put a large cookin pan on a high heat and bring the water to a boil,desolve the Knorr Vegetable stock pot.
  • 2 Add the lentils and bulgur,cover, lower the heat and let it simmer for about 20 minutes, or until tender.
  • 3 Drain in a colander,and set aside.
  • 4 Add your prepped vegetables and herbs to the lentils, season it with salt and black pepper, and mix well.
  • 5 Mix the oil with the garlic add it to the salad togheter with, pomegranate molasses, lemon zest and juice and mix until combined.
  • 6 Then serve sprinkled with the sumac on top.