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Slow Cooker Mediterranean Bulgur and Lentils

Slow cooked bulgur and lentil dinner - perfect for Mediterranean cuisine.

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( 2 Ratings)

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Prep Time 15 min
Total Time 3 hr 45 min
Servings 8

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)

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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

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

Got questions? Our experts have the answers. Ask Betty now.

View Full Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 210
Calories from Fat: 35),

% Daily Value

Total Fat: 4g; 4%
(Saturated Fat 1 1/2g, 1 1/2% Trans Fat 0g 0% ),
Cholesterol: 0mg; 0%;
Sodium: 880mg; 880%;
Total Carbohydrate: 33g; 33%
(Dietary Fiber 7g 7% Sugars 4g 4% ),
Protein: 10g; 10%

% Daily Value*:

Vitamin A: 20%;
Vitamin C: 8%;
Calcium: 8%;
Iron: 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 Choices:

*Percent Daily Values are based on a 2,000 calorie diet.

REVIEWS & COMMENTS

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Posted 6/20/2011 12:30:37 PM REPORT ABUSE RubyCou said:

Rating:

This is a great recipe for anyone wanting to incorporate more meatless meals into their diet! It is super simple to prepare. This was my first time using bulgur wheat and lentils. This dish is a great source of protein and fiber and the topping of Feta cheese really makes the dish. One word of advice, I found the need to add more Cumin and a touch more salt. Be sure to taste it before adding more of either ingredient. Bon Appetit!

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