By Alison Clark, Registered Dietitian www.achn.co.uk

Lentil and Bulgar Wheat salad with Pesto Sauce

Name: Lentil and Bulgar Wheat salad with Pesto Sauce
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Ingredients: 200g bulgar wheat; 1 tsp vegetable stock powder; 1 tin lentils drained and rinsed; 1 red pepper diced; 1 yellow pepper diced; 1/2 courgette diced; 70g grated carrot; 1 apple, cored and diced; Basil 2 handfuls, finely chopped; Sprig of basil for decoration optional; 200 ml low fat natural yoghurt; 1 tablespoon pesto

4 steps

Prep:15minCook:15min

This dish is great as it uses up all the things lurking in your fridge or fruit bowl and is so quick to make.

Updated at: Thu, 17 Aug 2023 06:02:39 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories383.6 kcal (19%)

Total Fat8.2 g (12%)

Carbs65.8 g (25%)

Sugars12.6 g (14%)

Protein16 g (32%)

Sodium383.2 mg (19%)

Fiber13.6 g (49%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

200gbulgar wheat

1 tspvegetable stock powder

0.5courgette

70gcarrot

2 handfulsBasil

for decoration optional

200mllow fat natural yoghurt

1 tablespoonpesto

Instructions

Step 1

Place the bulgar wheat in a wide bottom dish and sprinkle evenly over the stock powder. Cover with boiling water so it covers the bulgar wheat and 1 cm more. Cover with a tea towel or cling film and set aside for 15 minutes to cook.

Step 2

Once all the water has been absorbed then add the peppers, courgette, carrot, apple and chopped basil. Stir until well combined.

Step 3

In a jug place the yoghurt and pesto and stir until combined.

Step 4

Place the sprig of basil on top of the bulgar wheat salad and serve with the yoghurt dressing on the side.