Bulgur Waldorf Salad

Makes 4 1-cup servings

Ingredients:
1 cup prepared bulgur (soaked as per package directions)
1 Granny Smith apple, cored and cut into 1/2-inch pieces
1 tbsp fresh lemon juice
1 cup celery, thinly sliced
1 cup red seedless grapes, halved lengthwise
1/2 cup low-fat plain yogurt
6 to 8 sprigs fresh mint, chopped (about 2 tbsp)
Pinch fresh ground black pepper
3 tbsp unsalted walnut pieces, toasted and chopped

Instructions:
1. Place bulgur in a large bowl. Add apple and lemon juice and stir to combine. Add celery, grapes, yogurt and mint, mixing thoroughly. Season with pepper.
2. Cover and refrigerate for a minimum of 1 hour or overnight to allow flavors to meld. To serve, sprinkle each serving with 1/2 tbsp walnuts.

Nutrients per serving:
Calories: 210
Protein: 8 g
Carbohydrate: 38 g
Fat: 6 g
Fiber: 9 g
Sodium: 49 mg
Potassium: 385 mg
Phosphorus: 189 mg

recipe from cleaneatingmag.com

Sweet Potato Peanut Soup

Serves 4
• 1 Tbsp olive oil
• 1 large yellow onion, chopped
• 1 garlic clove minced
• 1 chile seeded and minced (optional)
• 2 cups peeled and ¼ inch diced sweet potatoes
• 4 cups vegetable broth
• 1 14.5 ounce can diced tomatoes, un-drained
• 1/3 cup peanut butter
• ¼ Tsp cayenne
• Salt and freshly ground black pepper
• ¼ cup chopped peanuts
• Optional: I cup cooked red kidney beans and 3-4 cups spinach added before serving

1. In a large pot over medium heat, heat olive oil. Add onion, cover and cook until softened, about 5 minutes. Add garlic and chile (if using) and cook 2 minutes longer. Add sweet potatoes, broth and tomatoes, and cook until potatoes are tender, about 30 minutes
2. Ladle about 1 l/2 cup of the hot broth into a small bowl. Add peanut butter and whisk until smooth. Stir peanut butter mixture into the soup along with the cayenne and salt and pepper to taste. Serve hot garnished with chopped peanuts.

Nutrients per serving:(not including beans and spinach)
Calories: 483
Protein: 16 g
Carbohydrate: 45 g
Fat: 30 g
Fiber: 11 g
Sodium: 927 mg (an easy way to reduce this is to use unsalted peanut butter and nuts)
Potassium: 1106 mg
Phosphorus: 284 mg