Nutrition Facts
  Servings Per Recipe: 8
  Serving Size: 1 serving
Amount Per Serving
  Calories 159.2
  Total Fat 7.1 g
      Saturated Fat 1.0 g
      Polyunsaturated Fat 0.7 g
      Monounsaturated Fat 5.0 g
  Cholesterol 0.0 mg
  Sodium 300.4 mg
  Potassium 239.0 mg
  Total Carbohydrate 21.0 g
      Dietary Fiber 5.7 g
      Sugars 0.8 g
  Protein 4.8 g
  Vitamin A 4.9 %
  Vitamin B-12 0.0 %
  Vitamin B-6 8.1 %
  Vitamin C 33.3 %
  Vitamin D 0.0 %
  Vitamin E 5.4 %
  Calcium 2.0 %
  Copper 7.2 %
  Folate 14.8 %
  Iron 8.6 %
  Magnesium 10.6 %
  Manganese 35.0 %
  Niacin 6.5 %
  Pantothenic Acid     3.9 %
  Phosphorus     10.6 %
  Riboflavin 3.0 %
  Selenium 1.8 %
  Thiamin 6.8 %
  Zinc 4.8 %


*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Calories in Herbed Bulgur and Lentil Salad

View the full Herbed Bulgur and Lentil Salad Recipe & Instructions
Submitted by: CHEF_MEG

Calories per Ingredient

Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe.

Calories per serving of Herbed Bulgur and Lentil Salad

62 calories of Bulgur, dry, (0.13 cup)

57 calories of Olive Oil, (0.03 cup)

30 calories of Lentils, (0.13 cup)

5 calories of Green Peppers (bell peppers), (0.13 cup, strips)

2 calories of Onions, raw, (0.04 cup, chopped)

2 calories of Lemon Juice, (0.03 cup)

1 calories of Celery, raw, (0.13 stalk, medium (7-1/2" - 8" long))

1 calories of Parsley, (0.03 cup)

0 calories of Peppermint, fresh, (0.25 tbsp)

0 calories of Dill weed, fresh, (0.02 cup sprigs)

0 calories of Salt, (0.13 tsp)


Nutrition & Calorie Comments  

Looks yummy. seving of carbs on the Belly Fat Cure program. Wondering if there is any sugar in it. SAVING it for later! Submitted by:
SUNNYARIZONA
(10/8/12)
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I used quinoa in place of bulger wheat to boost the protein. The ratio of oil to lemon is way off, I had to triple the lemon, I also added 4 roma tomatoes vs. just one and garnished with reduced fat feta to kep the calories and fat down. Submitted by:
LOVE2DANCE2381
(5/12/12)
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Would have to sub quinoa for the Bulgar, due to it being wheat.
Would also have to bump up the protein, for there are a lot of carbs. When you add feta and black olives the sodium goes up too. 		Submitted by:
TUBLADY
(5/9/12)
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added feta and capers, vary good and lots for food for the calories. Submitted by:
RED2PIPER
(3/26/12)
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Made this today and it's really good. It's not something I would have even tried before making the switch to a healthy lifestyle but I'm glad I tried it. I added the feta cheese so I reduced the salt. Next time I make it I think I'm going to add cucumbers too. Submitted by:
LYNNQUADE
(2/24/12)
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toooooooooo salty. The flavors were very very overpowering. went straight to the trash. I'll have to try it again with just a pinch of salt if any Submitted by:
MRSGOAD
(12/8/11)
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I like this type of salad and with the lentils it offers complete protein. Submitted by:
1234MOM
(11/2/11)
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I thought this was very good - DH pulled out the fresh tomatoes but ate the rest of it. In response to reviewing one of the comments below on calories in lentils - I looked up on another site & they were listed at 226/Cup. Divide by 8=28.25 so I think the 30 calories/serving is correct Submitted by:
HOWLERMOM
(9/19/11)
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OMG! I love MEG! this recipe is fantastic! went by recipe, minus the dill, plus feta. i used fresh everything: plucked a lemon from my tree (brag, brag :-) QUESTION: recipe says "8 servings." is that 1 cup each or 1/2 cup portions? i'm a strict calorie counter. Submitted by:
JESSICA-RABBIT
(8/3/11)
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I loved this recipe and added walnuts making it a bit better but it would have been great without them. So pleased to find an excellent dish with such great nutrition. Submitted by:
GINA180847
(7/24/11)
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