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Lentil, Cracked Wheat, and Vegetable Salad

Yield 4 servings (serving size: 1 1/2 cups)

Ingredients

  • 1 cup boiling water
  • 1/2 cup uncooked bulgur (cracked wheat)
  • 1 cup dried lentils
  • 2 tablespoons olive oil, divided
  • 2 cups diced zucchini
  • 2/3 cup diced green bell pepper
  • 2/3 cup diced red bell pepper
  • 1/2 cup finely chopped red onion
  • 1 teaspoon grated orange rind
  • 1/4 cup fresh orange juice
  • 2 tablespoons fresh lemon juice
  • 1/2 teaspoon salt
  • 1/8 teaspoon ground red pepper
  • Lime wedges (optional)

Nutrition Information

  • calories 319
  • caloriesfromfat 22 %
  • fat 7.8 g
  • satfat 1.1 g
  • monofat 5.1 g
  • polyfat 1.1 g
  • protein 17 g
  • carbohydrate 49.3 g
  • fiber 10.2 g
  • cholesterol 0.0 mg
  • iron 5.7 mg
  • sodium 305 mg
  • calcium 50 mg

How to Make It

  1. Combine boiling water and bulgur in a large bowl; stir well. Let stand 20 minutes or until water is absorbed.

  2. Place the lentils in a large saucepan; cover with water to 2 inches above lentils, and bring to a boil. Cover, reduce heat, and simmer 20 minutes or until tender. Drain well; add to bulgur, and set aside.

  3. Heat 1 tablespoon of olive oil in a large nonstick skillet over medium-high heat. Add zucchini, bell peppers, and onion, and saute 7 minutes or until vegetables are crisp-tender. Add vegetables to bulgur mixture.

  4. Combine remaining oil, orange rind, orange juice, lemon juice, salt, and pepper in a small bowl; stir well. Add to bulgur mixture; toss gently. Serve warm or at room temperature. Garnish with lime wedges, if desired.