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Bulgur, Lentil & Tofu Casserole

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Recipe

Yield

4
servings

Prep

20
min

Cook

40
min

Ready

1
hrs
Low Cholesterol, Trans-fat Free, High Fiber

Ingredients

Amount Measure Ingredient Features
¾ cup lentils
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3 cups stock
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1 teaspoon rosemary leaves
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1 teaspoon tarragon leaves
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1 each bay leaves
*Camera
2 tablespoons sesame oil
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1 each carrots
thinly sliced
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4 each garlic cloves
pressed
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1 large onions
chopped
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8 ounces tofu
pressed
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¾ cup corn
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¾ cup cracked wheat (bulgur)
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Ingredients

Amount Measure Ingredient Features
177 ml lentils
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710 ml stock
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5 ml rosemary leaves
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5 ml tarragon leaves
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1 each bay leaves
* Camera
30 ml sesame oil
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1 each carrots
thinly sliced
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4 each garlic cloves
pressed
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1 large onions
chopped
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231.2 ml/g tofu
pressed
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177 ml corn
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177 ml cracked wheat (bulgur)
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Directions

In a large pot, cook the lentils in the stock along with the spices for about 25 minutes.

Remove the bay leaf.

While the lentils are cooking, heat the oil in a skillet.

Add the carrot, garlic, onion and tofu.

Sauté for 5 minutes. Add the corn and bulgur.

Stir to mix well. Remove from the heat and add the lentils and cooking liquid.

Pour into a greased casserole. Bake at 350℉ (180℃) for 20 minutes.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 370g (13.1 oz)
Amount per Serving
Calories 44225% from fat
 % Daily Value *
Total Fat 13g 19%
Saturated Fat 2g 11%
Trans Fat 0g
Cholesterol 5mg 2%
Sodium 286mg 12%
Total Carbohydrate 21g 21%
Dietary Fiber 19g 75%
Sugars g
Protein 48g
Vitamin A 54% Vitamin C 18%
Calcium 28% Iron 28%
* based on a 2,000 calorie diet How is this calculated?
 

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