Ingredients
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2 ½ cups water
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1 cup lentils
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½ cup bulgur
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salt to taste
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1 teaspoon olive oil
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1 onion, chopped
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3 cloves garlic, minced, or more to taste
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3 roma (plum) tomatoes, seeded and diced, or more to taste
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1 red bell pepper, chopped
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¼ cup balsamic vinegar, or to taste
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2 tablespoons olive oil, or to taste
Directions
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Bring water and lentils to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until lentils are almost tender, about 15 minutes; add bulgur and salt. Cover saucepan and remove from heat; set aside until bulgur is tender and water is absorbed, about 20 minutes.
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Heat 1 teaspoon olive oil in a skillet over medium heat; cook and stir onion and garlic until until tender and fragrant, 5 to 10 minutes. Add tomatoes and red bell pepper; cook and stir until red bell pepper is tender, 5 to 10 minutes.
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Combine bulgur-lentil mixture and vegetable mixture in a bowl; add balsamic vinegar and 2 tablespoons olive oil and toss to coat.
Cook's Note:
You can change the oils and vinegar. I've used lemon-infused olive oils and fig-infused balsamic vinegar, for example. Adding avocado is always a good choice. It really doesn't look pretty, but it tastes great!
If the bulgur seems dry after sitting for 20 minutes, add more water.
Nutrition Facts (per serving)
| 171 | Calories |
| 5g | Fat |
| 26g | Carbs |
| 8g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 8 | |
| Calories 171 | |
| % Daily Value * | |
| Total Fat 5g | 6% |
| Saturated Fat 1g | 3% |
| Sodium 10mg | 0% |
| Total Carbohydrate 26g | 9% |
| Dietary Fiber 10g | 35% |
| Total Sugars 3g | |
| Protein 8g | 16% |
| Vitamin C 24mg | 27% |
| Calcium 30mg | 2% |
| Iron 2mg | 13% |
| Potassium 383mg | 8% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
