Directions:
- Combine boiling water and bulgur in a large bowl; stir well. Let stand 20 minutes or until water is absorbed.
- Place the lentils in a large saucepan; cover with water to 2 inches above lentils, and bring to a boil. Cover, reduce heat, and simmer 20 minutes or until tender. Drain well; add to bulgur, and set aside.
- Heat 1 tablespoon of olive oil in a large nonstick skillet over medium-high heat. Add zucchini, bell peppers, and onion, and saute 7 minutes or until vegetables are crisp-tender. Add vegetables to bulgur mixture.
- Combine remaining oil, orange rind, orange juice, lemon juice, salt, and pepper in a small bowl; stir well. Add to bulgur mixture; toss gently. Serve warm or at room temperature. Garnish with lime wedges, if desired.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 348.2 Kcal (1458 kJ) | ||
| Calories from fat | 68.9 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.66g | 12% | |
|---|---|---|---|
| Sodium | 304.69mg | 13% | |
| Potassium | 1212.92mg | 26% | |
| Total Carbs | 52.82g | 18% | |
| Sugars | 5.69g | 23% | |
| Dietary Fiber | 20.43g | 82% | |
| Protein | 18.49g | 37% | |
| Vitamin C | 118.3mg | 197% | |
| Vitamin A | 1.6mg | 53% | |
| Iron | 32.3mg | 180% | |
| Calcium | 74.3mg | 7% | |
| Amount Per 100 g | |||
| Calories | 93.04 Kcal (390 kJ) | ||
| Calories from fat | 18.41 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.05g | 12% | |
|---|---|---|---|
| Sodium | 81.42mg | 13% | |
| Potassium | 324.12mg | 26% | |
| Total Carbs | 14.11g | 18% | |
| Sugars | 1.52g | 23% | |
| Dietary Fiber | 5.46g | 82% | |
| Protein | 4.94g | 37% | |
| Vitamin C | 31.6mg | 197% | |
| Vitamin A | 0.4mg | 53% | |
| Iron | 8.6mg | 180% | |
| Calcium | 19.8mg | 7% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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