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Рецепт Mediterranean Lentil Salad With Toasted Almonds

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0 голосов | 959 визитов
Порций: 4

Ингредиенты

Cost per serving $1.00 view details
  • 3/4 c. Cracked wheat bulgur
  • 1 c. Lentil, rinsed and liquid removed
  • 2 Tbsp. Extra virgin olive oil
  • 1 1/2 c. Sliced onions
  • 1 sm Red bell pepper, seeded and cut into 1/2" squares
  • 2 lrg Clove garlic, chopped
  • 2 tsp Dry dill weed
  • 2 c. Spinach leaves, lightly packed, cut into thin strips
  • 8 ounce Plain nonfat yogurt Salt and Pepper, to taste
  • 1/3 c. Sliced almonds, toasted *

Инструкции

  1. In small bowl cover bulgur with boiling water; set aside 30 min.
  2. Meanwhile, in 1-qt saucepan combine lentils and 2 c. water. Bring to boil, cover, reduce heat and simmer about 20 min till lentils are tender; drain. Heat oil in large skillet over medium heat. Add in onions; saute/fry min. Fold in bell pepper and garlic; saute/fry 5 min. Thoroughly drain bulgur. Fold in spinach and dill. Cook 3 min, tossing occasionally. Fold in yogurt; heat through. Season with salt and pepper.
  3. Sprinkle with almonds. Serve with additional yogurt.
  4. Servings: 4
  5. * To toast almonds, spread in an ungreased baking pan. Place in 350 degree oven and bake 5 - 10 min or possibly till almonds are light brown; stir once or possibly twice to assure even browning. Note which almonds will continue to brown slightly after removing from oven.

Nutrition Facts

Amount Per Serving %DV
Serving Size 206g
Recipe makes 4 servings
Calories 718  
Calories from Fat 438 61%
Total Fat 48.96g 61%
Saturated Fat 8.75g 35%
Trans Fat 0.0g  
Cholesterol 0mg 0%
Sodium 354mg 15%
Potassium 767mg 22%
Total Carbs 54.91g 15%
Dietary Fiber 21.1g 70%
Sugars 3.53g 2%
Protein 17.42g 28%
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