Ingredients Jump to Instructions ↓

  1. 3/4 cup bulgur wheat, dry

  2. 1 cup lentils, dry - rinsed and drained

  3. 2 tablespoons garlic flavored olive oil

  4. 1 cup sliced green onions

  5. 1 small red or yellow pepper, cleaned & cut into 1/2-inch squares

  6. 3 cups lightly packed spinach leaves, deveined & cut into thin strips

  7. 2 teaspoons dried dill weed

  8. 8 ounces plain, nonfat yogurt

  9. 1/2 cup sliced almonds, toasted* salt and pepper to taste

Instructions Jump to Ingredients ↑

  1. Directions : 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 in oven until almonds are slightly browned. Stir occasionally. Nutrition: One serving provides approximately: 221 calories, 12 g protein, 29 g carbohydrates, 11 g fiber, 7 g fat (1 g saturated), 2 mg cholesterol, 137 mcg folate, 3 mg iron, 37 mg sodium. Recipe courtesy of the Wheat Foods Council


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