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Mediterranean Grain Salad with Toasted Almonds

By author photo Jenny Craig Team


Prep time: 10 minutes Cooking time: 40 minutes Total time: 50 minutes Serves: 4

Nutrition (per serve):

Energy: 1428kJ

Carbohydrates: 44.2g

Protein: 17.4g

Fat: 10.4g

Saturated Fat: 1.0g

Fibre: 11.5g

Sodium: 44mg

Food count (per serve): 1¼ Grain serves, 1½ Fat serves, ¼ Milk serve


  • 1 cup cracked bulgur
  • 1 cup canned lentils, rinsed and drained
  • 2 tsp olive oil
  • 1 large onion, sliced
  • 1 red capsicum, seeded and diced
  • 2 cloves garlic, minced
  • 2 tsp dill
  • 2 cups spinach leaves, lightly packed, cut into thin strips
  • 200g plain fat free Greek yoghurt
  • ⅓ cup chopped almonds, toasted
  • Lemon juice, to taste
  • Pepper, to taste


  1. In small bowl cover bulgur with boiling water; set aside for 30 minutes.
  2. Heat oil in large fry pan over a medium heat.
  3. Add onions, sauté for 5 minutes.
  4. Mix in capsicum, garlic and lentils, and then sauté for 5 minutes.
  5. Thoroughly drain the bulgur and add to the fry pan. Mix through the spinach and dill and continue to cook until spinach is wilted (approximately 3 minutes).
  6. Mix in yoghurt; heat through.
  7. Season with a squeeze of lemon juice and pepper.
  8. Sprinkle with almonds.

Note: To toast almonds, spread on a lined baking tray and place in the oven at 175°C for 5-10 minutes, or until almonds are golden. Stir almonds once or twice during the cooking time to ensure even browning.

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