- 2 tablespoons olive oil
- 1 onion
- 1 clove of garlic
- 2 carrots
- 1 bay leaf
- 2 tablespoons fresh thyme, only the leaves
- 250 g beluga lentils
- 600 g water
- 1 vegetable cube
- 200 g bulgur wheat
- juice from 1 lemon
- ¼ bunch parsley
- 1 bunch asparagus
- 1 avocado, in slices
- 100 g cherry tomatoes, multicolored
- 100 g Greek strained yogurt, optional
Bulgur wheat with beluga lentils and asparagus
Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.
Diet based on vegetables, legumes and green leaves. It excludes foods such as meat, fish, mollusks, dairy products, eggs, honey and their by-products.
Dairy Free Diet
Excludes foods such as milk, yoghurt, cheese and their by-products.
Egg Free Diet
It is usually followed when someone is allergic to this food.
Nuts Free Diet
It is usually followed when someone is allergic to nuts.
Low in Sugars Diet
Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.
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- Heat the olive oil in a pot over medium heat.
- Finely chop the onion and the garlic. Sauté for 1-2 minutes until slightly soft.
- Cut the carrots into cubes and sauté them along with the onion and garlic for 2 minutes.
- Add the bay leaf, thyme, lentils, water the vegetable cube.
- Season with salt and pepper and let them boil for 25-35 minutes until the lentils are and the carrots are soft.
- Add the bulgur wheat, lemon juice, parsley, and mix.
- Peel the asparagus and blanch them for a few second in lots of boiled, salted water.
- Strain and finely chop the asparagus. Leave some of the tips for serving.
- Add the finely chopped asparagus to the pot and mix with the rest of the ingredients.
- Peel the avocado and serve on a plate.
- Serve the ingredients of the pot and decorate with multicolored cherry tomatoes, the yogurt, and the asparagus tips.
Nutrition information per portion
Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.
Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.
Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.
The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.
Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.
It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.
They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.
A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily
*Based on an adult’s daily reference intake of 2000 kcal.
*The nutritional chart and the symbols refer to the basic recipe and not to the serving suggestions.
*To calculate nutritional table data, we use software by