Slow-Cooker Mediterranean Bulgur and Lentils

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

Suggestions


Are you looking for a hearty and nutritious meal that’s easy to prepare and bursting with Mediterranean flavors? Look no further than this Slow-Cooker Mediterranean Bulgur and Lentils recipe! Perfect for busy weekdays or a cozy weekend dinner, this dish combines wholesome ingredients that not only satisfy your hunger but also nourish your body.

Bulgur wheat and lentils come together to create a protein-packed base, while the addition of aromatic spices like cumin and fresh garlic infuses the dish with a delightful warmth. The vibrant colors of chopped tomatoes and kalamata olives add a refreshing touch, making this meal as visually appealing as it is delicious. Topped with crumbled reduced-fat feta cheese, each serving offers a creamy finish that perfectly complements the earthy flavors of the lentils and bulgur.

With a cooking time of just 3 to 4 hours in your slow cooker, you can set it and forget it, allowing the flavors to meld beautifully while you go about your day. This recipe serves eight, making it ideal for family gatherings or meal prep for the week ahead. Enjoy it as a satisfying lunch or a comforting dinner, and let the Mediterranean vibes transport you to sun-soaked shores with every bite!

Ingredients

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

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%