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Slow-Cooker Mediterranean Bulgur and Lentils

 4 Ratings
3 Comments
  • Prep Time 15 min
  • Total Time 3 hr 45 min
  • Servings 8
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Slow cooked bulgur and lentil dinner - perfect for Mediterranean cuisine.

Ingredients

1
cup uncooked bulgur wheat or cracked wheat
1/2
cup dried lentils, sorted, rinsed
1
teaspoon ground cumin
1/4
teaspoon salt
3
cloves garlic, finely chopped
1
can (15.25 oz) whole kernel corn, drained
2
cans (14 oz each) vegetable or chicken broth
2
medium tomatoes, chopped (1 1/2 cups)
1/2
cup drained pitted kalamata olives
1
cup crumbled reduced-fat feta cheese (4 oz)

Directions

  • 1 In 3- to 4-quart slow cooker, mix all ingredients except tomatoes, olives and cheese.
  • 2 Cover; cook on Low heat setting 3 to 4 hours or until lentils are tender.
  • 3 Stir in tomatoes and olives. Increase heat setting to High. Cover; cook 15 minutes longer. Top with cheese.

Expert Tips

You have a little of everything in this dish: grains, vegetables and cheese. Use warmed pita bread wedges to scoop up every bit. A green salad with a drizzle of olive oil and a spritz of lemon juice is a nice addition.

Whole Grain Serving: 1/2

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
210
Calories from Fat
35
% Daily Value
Total Fat
4g
6%
Saturated Fat
1 1/2g
8%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
880mg
37%
Potassium
400mg
11%
Total Carbohydrate
33g
11%
Dietary Fiber
7g
29%
Sugars
4g
Protein
10g
% Daily Value*:
Vitamin A
20%
20%
Vitamin C
8%
8%
Calcium
8%
8%
Iron
15%
15%
Exchanges:
2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.

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