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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 159.2
  • Total Fat: 7.1 g
  • Cholesterol: 0.0 mg
  • Sodium: 300.4 mg
  • Total Carbs: 21.0 g
  • Dietary Fiber: 5.7 g
  • Protein: 4.8 g

View full nutritional breakdown of Herbed Bulgur and Lentil Salad calories by ingredient
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Herbed Bulgur and Lentil Salad

Submitted by: CHEF_MEG
Herbed Bulgur and Lentil Salad

Introduction

This recipe is part of "The SparkPeople Cookbook." Order your copy today! This salad is even better the longer it sits in the fridge, so we love to make a big batch of it and eat it throughout the week.
This recipe is part of "The SparkPeople Cookbook." Order your copy today! This salad is even better the longer it sits in the fridge, so we love to make a big batch of it and eat it throughout the week.

Number of Servings: 8

Ingredients

    1 c dry lentils, preferably green or yellow
    2 c water
    1 c dry bulgur
    1 c boiling water
    1/4 c olive oil
    1/4 c lemon juice
    2 cloves garlic, crushed
    1 t salt
    2 T mint, chopped
    2-3T dill, chopped
    fresh black pepper, to taste
    1/4 c parsley, chopped
    1/3 c red onion, finely chopped
    1 bell pepper, diced
    1 stalk celery, finely chopped

    Optional additions (calories not included in total but are noted below):
    1/2 c crumbled feta cheese (add 25 calories, 2 g fat per appetizer-size serving)
    1/2 c niçoise or other black olives (add 10 calories, 1 g fat)
    1 tomato, diced
    1/2 c walnuts, toasted and chopped (add 50 calories, 5 g fat)


    squeezable wedges of lemon, for garnish

Directions

Wash lentils. Place in a medium-sized saucepan, cover with water, and bring just to the boiling point. Turn the heat down, partially cover, and allow to simmer without stirring for 20 minutes or until tender but not mushy. Drain well, and then transfer to a large bowl.

(Note: If using yellow or pink lentils, adjust cooking time to 15 minutes.)

While the lentils are cooking, place the bulgur in a small bowl. Add boiling water, cover with a plate, and let stand 10 to 15 minutes.

Add everything to the lentils, except tomato chunks, walnuts, and lemon wedges if using. Mix gently but thoroughly. Cover tightly and refrigerate.

Just before serving, top with tomatoes and walnuts. Garnish with lemon wedges.







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Member Ratings For This Recipe


  • Very Good
    46 of 46 people found this review helpful
    Added feta, kalamata olives and drained capers. Delicious. My husband loved it too. Due to a little overcooking, my consistency was perfect for molding each serving using a small measuring cup. Looked professional! Will make again. With added ingredients serving was 3/4 cup. - 10/15/09

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  • 25 of 28 people found this review helpful
    Tried this tonight after preparing today and substituting quinoa for bulgur. - 12/29/09

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  • Incredible!
    19 of 20 people found this review helpful
    The mix of flavors and textures is phenomenal...i left out the garlic and celery and added diced tomatoes and black olives and feta. Very Mediterranean! Reminds me of tabulli! Try this one!
    PS I used red lentils and they cooked VERY quickly...10 minutes and they were almost too soft. - 5/5/10

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  • Incredible!
    19 of 19 people found this review helpful
    English or seedless cucumbers make a great addition to this dish. - 4/27/10

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  • Very Good
    12 of 14 people found this review helpful
    This was great and easy to make. I'd never tried bulgur before, but it was easy to use and added nice texture. The nutrition was a great bonus. - 4/28/10

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  • Incredible!
    9 of 9 people found this review helpful
    I made a double batch of this salad with all the add-ins and minus the lemon juice. I added some other herbs. I took it to a potluck meal and church, and there was nothing left but the empty bowl. People wanted recipes and were raving about the taste. Will definitely make this again! - 8/29/10

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  • Incredible!
    9 of 9 people found this review helpful
    I've also tried it with quinoa, and cilantro instead of parsley - it's great! - 6/16/10

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  • 9 of 9 people found this review helpful
    I made it last night - yumm! These are healthy staples in Middle Eastern culture... I left out the zaatar (thyme / sumac) which is what I might usually put in, however, it was still great! Also, I used a little bit of Himalayan Pink Salt instead of sugar... Cold is the way to go! thks for sharing! - 4/28/10

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  • Very Good
    8 of 8 people found this review helpful
    Just made this morning and REALLY looking forward to lunch! I left out the mint and added fresh cilantro, cumin, a couple sundried tomatoes (chopped small) and 1/8 t cayenne. Will add tomato and feta cheese for my meal! - 6/15/10

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  • Very Good
    8 of 8 people found this review helpful
    I liked it a lot. I used French lentils and found I had to cook them for quite a while (more than half an hour, I think) before they were soft. I think when I eat the leftovers tomorrow, I'll add some of the "extras" -- I would have liked some feta and olives in it. - 2/16/10

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  • Incredible!
    7 of 7 people found this review helpful
    We both loved it! Our kind of healthy eating with a little feta and walnuts! - 4/30/10

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  • Incredible!
    6 of 6 people found this review helpful
    We used quinoa instead of bulgur, and used the salad as relish on sandwiches - 6/28/11

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  • Incredible!
    6 of 6 people found this review helpful
    Delicious, I increased the onion, peppers, celery, mint, dill and juice. I used lime as I had no lemon. The extra juice kept it from being dry. My family loved it. - 9/3/10

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  • Incredible!
    6 of 6 people found this review helpful
    I started the red lentils and bulgur in the morning while I chopped some of the items. The red lentils cook in 10'. I finished the dish when I got home from work. I didn't have mint or dill, added cucumber and used the feta and tomatoes chopped and mixed in. Makes a big bowl. Very good!!! ;) - 8/3/10

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  • 6 of 6 people found this review helpful
    One of my favorite luncheon salads. I would probably omit the mint. Have never added nuts, feta or olives to it. This is filling and delicious, especially as a summer salad. Need to try your version, though. - 5/9/10

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  • Incredible!
    5 of 5 people found this review helpful
    Loved the flavor of this salad. Only made 1/2 the recipe, next time I will make the WHOLE recipe! Used extra lemon juice and pulp (I like the extra lemon zip) and green olives instead of black. Delicious, thanks for posting. - 3/29/11

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  • Incredible!
    5 of 5 people found this review helpful
    Super delicious. I was worried that I wouldn't like this recipe---I've never really tried bulgur or lentils before---but I loved it. All of the extra ingredients gave it great flavor. One note is that it took a long time for my lentils and bulgur to cook. I'll let you know how it freezes. - 7/3/10

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  • Incredible!
    5 of 7 people found this review helpful
    I like the suggestions with black olives and feta, yum! - 5/9/10

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  • 4 of 4 people found this review helpful
    I made this the other night and brought it to work for lunch. Super yummy! I couldn't find bulgur at the grocery store so I substituted with brown rice. - 3/10/11

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  • Very Good
    4 of 5 people found this review helpful
    Very good for Diabetics - 11/29/10

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  • Incredible!
    4 of 4 people found this review helpful
    I love this kind of cooking. It was a little bland and a little dry, but when I added some pesto it was marvelous! - 7/13/10

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  • Incredible!
    3 of 3 people found this review helpful
    Wow, this was incredible. I've made tabouli and it was similar to that but the addition of the lentils made it more filling and the dill was a new flavor. Sometimes tabouli is too garlicky but this salad had just the right balance of flavors. - 1/10/13

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  • Very Good
    3 of 3 people found this review helpful
    I only had orange lentils (is that pink?) and overcooked them. We used it as the entree - it has staying power. I'd add more herbs next time. - 8/5/10

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  • Very Good
    3 of 3 people found this review helpful
    I liked this as I am always looking for ways to use bulger. Next time, I'm going to try substituting quinoa...hmmm. Thanks! - 5/11/10

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  • Incredible!
    1 of 3 people found this review helpful
    I luv this recipe, it sounds just perfect. - 10/8/12

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