Recipes - add a little spice to your life!

Recipes add a little spice to your life!

Mediterranean Lentil Salad with Toasted Almonds_small

Mediterranean Lentil Salad with Toasted Almonds

Prep time:
10 minutes 
Cooking time:
40 minutes 
Total time:
50 minutes 
Ease of prep:
Makes 4 Servings
 
Portion size:
1/4 of recipe 

x 4 servings

Nutrition Per Serving

Calories:
278.0 
Carbohydrates:
31.0g
Protein:
13.0g
Fat:
13.0g
Cholesterol:
1.0mg
Sodium:
72.0mg

Exchanges

Starch:
1.5 
Vegetable:
1.0 
Fruit:
0.0 
Meat:
1.0 
Fat:
2.0 
Milk:
0.0 
Print

Check out this light and healthy Mediterranean Lentil Salad with Toasted Almonds recipe. Only 278 calories per serving, this salad combines wheat bulgur, lentils, onions, garlic, bell pepper, spinach, dill weed, non-fat yogurt, and almonds.

Ingredients

  • 3/4  cup(s)  cracked wheat bulgar
  • 1  cup(s)  lentils, rinsed and drained
  • 2  Tbsp  olive oil
  • 1 1/2  cup(s)  sliced onions
  • 1  small  red bell pepper, seeeded and cut into 1/2-inch squares
  • 2  large  cloves garlic, minced
  • 2  tsp  dried dill weed
  • 2  cup(s)  spinach leaves, lightly packed, cut into thin strips
  • 1  container(s)  8 oz plain nonfat yogurt
  • 1/3  cup(s)  sliced almonds, toasted

Directions

  1. In small bowl cover bulgar with boiling water; set aside 30 minutes.
  2. Meanwhile, In 1-quart saucepan combine lentils and 2 cups water.
  3. Bring to boil, cover, reduce heat and simmer about 20 minutes until lentils are tender; drain.
  4. Heat oil in large skillet over medium heat.
  5. Add onions; saute 5 minutes.
  6. Mix in bell pepper and garlic; saute 5 minutes.
  7. Thoroughly drain bulgar.
  8. Mix in spinach and dill.
  9. Cook 3 minutes, tossing occasionally.
  10. Mix in yogurt; heat through.
  11. Season with salt and pepper.
  12. Sprinkle with almonds.
  13. Serve with additional yogurt.
  14. To toast almonds, spread in an ungreased baking pan.
  15. Place in 350°F oven and bake 5 to 10 minutes or until almonds are light brown.
  16. Stir once or twice to assure even browning.
  17. Note that almonds will continue to brown slightly after removing from oven.

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