Slow-Cooker Mediterranean Bulgur and Lentils

Health score
17%
Slow-Cooker Mediterranean Bulgur and Lentils
225 min.
8
375kcal

Suggestions


Discover the delightful flavors of the Mediterranean with this Slow-Cooker Mediterranean Bulgur and Lentils recipe! Perfect for those busy days when you want a nutritious and satisfying meal without spending hours in the kitchen, this dish combines wholesome ingredients that are both hearty and healthy. With a cooking time of just 225 minutes, you can set it and forget it, allowing the slow cooker to work its magic while you go about your day.

This recipe is not only easy to prepare but also packed with protein and fiber, making it an excellent choice for lunch or dinner. The combination of bulgur wheat and lentils creates a rich, nutty base, while the addition of fresh tomatoes, kalamata olives, and crumbled feta cheese brings a burst of Mediterranean flair. The aromatic garlic and warm spices like cumin elevate the dish, making it a comforting and flavorful experience.

Whether you're serving it as a main course or as a side dish, this Mediterranean delight is sure to impress family and friends alike. Plus, with eight generous servings, it's perfect for meal prep or gatherings. Dive into this deliciously wholesome recipe and enjoy a taste of the Mediterranean right in your own home!

Ingredients

  • 28 oz chicken broth canned
  • cup cracked wheat uncooked
  • 0.5 cup lentils dried rinsed
  • oz feta crumbled reduced-fat
  • cloves garlic finely chopped
  • teaspoon ground cumin 
  • 0.5 cup kalamata olives pitted drained
  • 0.3 teaspoon salt 
  • 1.5 cups tomatoes chopped
  • 15.3 oz corn whole drained canned

Equipment

  • slow cooker

Directions

  1. In 3- to 4-quart slow cooker, mix all ingredients except tomatoes, olives and cheese.
  2. Cover; cook on Low heat setting 3 to 4 hours or until lentils are tender.
  3. Stir in tomatoes and olives. Increase heat setting to High. Cover; cook 15 minutes longer. Top with cheese.

Nutrition Facts

Calories375kcal
Protein37.04%
Fat30.89%
Carbs32.07%

Properties

Glycemic Index
12.2
Glycemic Load
1.27
Inflammation Score
-5
Nutrition Score
12.44695647644%

Flavonoids

Catechin
0.04mg
Naringenin
0.19mg
Luteolin
0.05mg
Kaempferol
0.03mg
Myricetin
0.05mg
Quercetin
0.18mg
Gallocatechin
0.02mg

Nutrients percent of daily need

Calories:375.23kcal
18.76%
Fat:12.96g
19.94%
Saturated Fat:3.57g
22.29%
Carbohydrates:30.28g
10.09%
Net Carbohydrates:23.85g
8.67%
Sugar:1.55g
1.72%
Cholesterol:57.21mg
19.07%
Sodium:899.93mg
39.13%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.97g
69.95%
Phosphorus:296.32mg
29.63%
Selenium:19.5µg
27.86%
Fiber:6.43g
25.73%
Zinc:3.28mg
21.88%
Folate:79.64µg
19.91%
Iron:3.22mg
17.91%
Vitamin B3:3.32mg
16.6%
Vitamin B12:0.99µg
16.54%
Vitamin B6:0.29mg
14.67%
Potassium:476.2mg
13.61%
Manganese:0.25mg
12.45%
Magnesium:44.64mg
11.16%
Vitamin A:449.46IU
8.99%
Vitamin B1:0.13mg
8.59%
Vitamin B2:0.14mg
8.27%
Copper:0.16mg
8.04%
Vitamin C:5.64mg
6.84%
Vitamin E:0.86mg
5.72%
Vitamin K:5.24µg
4.99%
Calcium:33.28mg
3.33%
Vitamin B5:0.29mg
2.9%