Source: liverfoundation.org

PRESENTATION

A one-pot meal made with sprouted lentils, parsley, extra virgin olive oil, onion, peppers, harissa, tomato paste, cayenne pepper, bulgur wheat, lemon, lettuce, and Greek yogurt.

INGREDIENTS:

• ¾ cup sprouted lentils
• ½ cup chopped parsley
• 3 tablespoons extra-virgin olive oil
• 4 cups water
• 1 onion, chopped fine
• 1 red bell pepper, stemmed, seeded, and chopped fine
• 1 teaspoon salt-free seasoning
• 2 tablespoons harissa
• 2 tablespoons tomato paste
• ½ teaspoon cayenne pepper
• 1 cup bulgur
• 2 tablespoons lemon juice (fresh squeezed or 100% lemon juice)
• 1 head Butter lettuce
• ½ cup plain low (or none) fat, Greek yogurt

INSTRUCTIONS:

1. Heat 1 tablespoon olive oil in large saucepan over medium until warm. Sautee chopped onion and bell pepper (cook until softened).
2. Stir in harissa, tomato paste, salt-free seasoning and cayenne. Continue to cook, stirring frequently, until fragrant (about 5 minutes).
3. Add bulgur and water to the saucepan.  Reduce heat to low, cover, and simmer until bulgur is starting to become tender.
4. Stir in lentils and cover the pan, making sure to stir occasionally. Continue cooking until lentils and bulgur are soft. Remove pan from heat and let mixture sit for several minutes. Stir in 1 tablespoon olive oil, parsley, and lemon juice and stir vigorously until thickened. Season with salt-free seasoning to taste.
5. Add to lettuce leaves and drizzle with yogurt to serve

ALLERGENS:

Bulgur (cracked wheat): gluten from cereals listed in EU Regulation 1169/2011

Onion: possible reactivity in cases of nickel allergy due to the vegetable’s ability to concentrate nickel

Tomatoes: possible cross-reaction in cases of grass sensitivity

Lettuce: individual cases of intolerance have been described

Lentils: rare cases of lentil allergy have been described

Lemon: lemon intolerance or possible cross-reaction in cases of grass pollen allergy

Extra virgin olive oil: allergy is uncommon; No intolerance described.

Cayenne pepper: possible cross-reactivity in case of spice intolerance.

Peppers: possible individual intolerance or cross-reactivity in case of grass allergy.

Parsley: possible cross-reactivity in case of spice, mugwort, and composite allergy.

Yogurt: milk proteins and lactose.

NOTE

• Prepared and handled under strict hygienic conditions.
• Kibbeh: A typical Middle Eastern dish consisting of meatballs or rolls made with bulgur (cracked wheat).
• Harissa: A spicy North African sauce, especially Tunisian, made with red chili peppers, garlic, coriander, cumin, and olive oil.

The ingredients in this dish provide the following benefits:

Bulgur (cracked wheat): Rich in vitamins and minerals, including iron, and other nutrients that support healthy heart function and blood sugar control.

Grains stimulate the synthesis of serotonin, which combats depression and promotes a positive mood.

Onion: Rich in selenium, which supports the immune system and has the ability to stabilize blood glucose levels at normal levels. It provides quercetin, a flavonoid that helps control blood cholesterol and triglyceride levels, parameters related to cardiovascular risk. It also supports liver function by promoting body detoxification. Also recommended for kidney patients, it is a good diuretic that prevents kidney stones. Especially when consumed with the peel, it provides folic acid, which is linked to the production of serotonin and therefore promotes a good mood and combats depression.

Tomatoes: Rich in vitamin C, the antioxidant par excellence that fights free radicals and supports the immune system, and provide minerals, vitamins, and antioxidants that protect the cardiovascular system; also recommended for kidney patients. Helps liver function due to its supply of vitamins, minerals, and antioxidants. Especially when eaten with the skin, it provides folic acid, which is linked to the production of serotonin and therefore promotes a good mood and combats depression.

Lettuce: Rich in carotenoids that support the immune system and in minerals, vitamins, and antioxidants that protect the cardiovascular system; also recommended for kidney patients; helpful for liver function due to its supply of vitamins, minerals, and antioxidants. It provides folic acid, which is linked to the production of serotonin and therefore promotes a good mood and combats depression.

Lentils: Provides factors that promote immune system function and regulate blood sugar levels, and provides minerals, vitamins, and antioxidants that protect the cardiovascular system. Also indicated for kidney patients and useful for liver function due to its supply of vitamins, mineral salts and antioxidants

Lemon: Rich in antioxidants: vitamin C, beta-carotene, cryptoxanthin, lutein, and zeaxanthin, which promote liver cell regeneration, immune system function, and protect the cardiovascular system. Also recommended for kidney patients and beneficial for liver function due to its vitamins, minerals, and antioxidants. Lemon provides folic acid, which is linked to serotonin production and therefore promotes good mood and immune function.

Extra virgin olive oil: A source of vitamin E, which protects the immune system from harmful fatty acids.

Cayenne pepper: Rich in vitamin C, the antioxidant par excellence that fights free radicals and supports the immune system.

Pepper: Rich in vitamin C and carotenoids, the antioxidant par excellence that fights free radicals and supports the immune system, and minerals. Also recommended for kidney patients, it contains vitamins and antioxidants that protect the cardiovascular system. Helps liver function due to its vitamins, minerals, and antioxidants. It provides folic acid, which is linked to serotonin production and therefore promotes a good mood and helps combat depression.

Parsley: Rich in carotenoids that support the immune system, and in minerals, vitamins, and antioxidants that protect the cardiovascular system; also suitable for kidney patients and beneficial for liver function due to its supply of vitamins, minerals, and antioxidants.

Yogurt: Fermented products rich in lactic acid bacteria that regulate intestinal flora and promote immune system function. Beneficial for liver function due to its supply of probiotics, vitamins, minerals, and antioxidants. The presence of tryptophan helps combat depression.

SAFETY / INTENDED USE

Also suitable for those suffering from:

• Anorexia – Weight loss
• Xerostomia (dry mouth)

If you have dysphagia (chewing and swallowing problems), cut them into small, uniformly sized pieces.

Carefully adjust for tenderness, roughness, acidity, and pungency if you have mucositis (inflammation and lesions of the oral cavity).

Not recommended for those suffering from nausea and vomiting.