Lentil and Bulgur Salad

Recipes

Lentil and Bulgur Salad
Serving Size:8-10|Prep Time:15minutes|Cook Time:20minutes
Lentil and Bulgur Salad

Ingredients

Main Ingredients
  • 1 cup lentils, uncooked
  • 1 cup bulgur wheat
  • 1 cup boiling water
  • ¼ cup extra virgin olive oil
  • 1 teaspoon kosher salt
  • teaspoon fresh ground pepper
  • cup red onion diced
  • 1 red pepper diced
  • 1 cup celery diced or replace with cucumber
  • ¼ cup chopped Italian parsley
  • ¼ cup mint, rough chop or chiffonade cut
Topping Ideas
  • Tomatoes, diced
  • walnuts
  • Feta cheese or vegan cheese
  • Olives
  • Cucumbers

Directions

Print Recipe
  1. Combine 1 cup lentils with 2 cups water and bring to a boil, turn down heat and simmer for about 20 minutes until tender. Drain and cool. While cooking lentils, pour 1 cup boiling water over bulgur and let sit until cool. Combine cooked lentils and soaked bulgur.
  2. Combine the lemon juice, garlic, olive oil and add salt and pepper. Whisk and pour over lentils and bulgur.
  3. Add the rest of the ingredients and combine.

Chef's Narrative

This salad has the traditional flavors of tabbouleh using lentils and bulgur for added protein. The beauty of the salad is that ingredients can be varied according to the season. Celery in the winter and cucumber and tomatoes in the summer. Get creative by adding your favorite topping.

Recipe Substitutions

For a gluten free version, replace bulgur with quinoa.
Nutrition Facts:
Total Calories Per Serving: 120, Total Fat: 7g, Saturated: 1g, Trans Fat: 0g, Sodium: 250mg, Potassium: 212mg, Carbohydrate: 12g, Dietary Fiber: 4g, Protein: 3g
Allergens:
Wheat

Directions

Print Recipe
  1. Combine 1 cup lentils with 2 cups water and bring to a boil, turn down heat and simmer for about 20 minutes until tender. Drain and cool. While cooking lentils, pour 1 cup boiling water over bulgur and let sit until cool. Combine cooked lentils and soaked bulgur.
  2. Combine the lemon juice, garlic, olive oil and add salt and pepper. Whisk and pour over lentils and bulgur.
  3. Add the rest of the ingredients and combine.

Chef's Narrative

This salad has the traditional flavors of tabbouleh using lentils and bulgur for added protein. The beauty of the salad is that ingredients can be varied according to the season. Celery in the winter and cucumber and tomatoes in the summer. Get creative by adding your favorite topping.

Recipe Substitutions

For a gluten free version, replace bulgur with quinoa.
Nutrition Facts:
Total Calories Per Serving: 120, Total Fat: 7g, Saturated: 1g, Trans Fat: 0g, Sodium: 250mg, Potassium: 212mg, Carbohydrate: 12g, Dietary Fiber: 4g, Protein: 3g
Allergens:
Wheat

Ingredients

Main Ingredients
  • 1 cup lentils, uncooked
  • 1 cup bulgur wheat
  • 1 cup boiling water
  • ¼ cup extra virgin olive oil
  • 1 teaspoon kosher salt
  • teaspoon fresh ground pepper
  • cup red onion diced
  • 1 red pepper diced
  • 1 cup celery diced or replace with cucumber
  • ¼ cup chopped Italian parsley
  • ¼ cup mint, rough chop or chiffonade cut
Topping Ideas
  • Tomatoes, diced
  • walnuts
  • Feta cheese or vegan cheese
  • Olives
  • Cucumbers