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Bulgur, Lentil and Tofu Casserole

 

25

Yield

4

servings

Prep

20

min

Cook

40

min

Ready

1

hrs

Low Cholesterol, Trans-fat Free, High Fiber
 

Ingredients

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

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

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Comments

Nutrition Facts

Serving Size 370g (13.1 oz)
Amount per Serving
Calories 44225% of calories 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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