Hearty Salad


1 c. dried bulgur wheat
1 c. dried lentils, rinsed and drained
1/4 t. salt
1/4 c. lemon juice
1/4 c. olive oil
1/2 t. dried mint leaves
1/2 t. dried oregano
4 green onions (white and green parts), sliced
2 medium cucumbers, peeled and chopped
1/2 each red and yellow bell peppers, minced
2 fresh tomatoes, diced
1 c. petite peas
1 c. fresh parsley, minced


In a medium-sized mixing bowl, combine the bulgur wheat with 2 c. boiling water. Cover and let stand for 30 minutes. In a medium-sized saucepan, add lentils to at least 3 c. boiling water. Simmer without stirring until lentils are tender (about 40 minutes). Add more water, if necessary. When lentils are tender, drain. In a large bowl, combine salt, lemon juice, olive oil, mint, and oregano. Add bulgur wheat and lentils; toss lightly. Chill until ready to serve. Just before serving, toss bulgur mixture with green onions, cucumbers, peppers, tomatoes, peas, and parsley. Serves: 10.

Nutritional Information:

Calories: 182; protein: 6 grams; fat: 6 grams; cholesterol: 0 milligrams; sodium: 83 milligrams; fiber: 7 grams.

Georgia E. Hodgkin, Ed.D., R.D., F.A.D.A., is an associate professor in the Department of Nutrition and Dietetics in the School of Allied Health Professions at Loma Linda University, Loma Linda, California.

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