Mediterranean Bulgur Salad

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Ingredient List: 

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


Preheat oven to 350°F.
Cover bulgur with 2 cups boiling water, set aside for 30 minutes.
In a 1-quart saucepan, simmer lentils in 2 cups water for 20 minutes. Drain.
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. 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.
** To toast almonds, spread in a single layer on an un-greased baking pan.
Bake 5 to 10 minutes at 350 degrees F until almonds are slightly browned.
Stir occasionally and watch closely because once they start browning they can
quickly start to burn.

Servings: 8
Calories/Serving: 220
Nutrition: One serving provides approximately 12 g protein, 29 g carbohydrates,
7 g fiber, 7 g fat (1 g saturated), 0 mg cholesterol, 60 mcg folate, 3 mg iron,
40 mg sodium.

Source: Wheat Foods Council