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

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  • Incredible!
    20 of 21 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!
    20 of 20 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 9 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 used quinoa instead of bulgur, and used the salad as relish on sandwiches - 6/28/11

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  • Incredible!
    7 of 7 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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  • 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
    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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  • 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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  • Very Good
    5 of 6 people found this review helpful
    Very good for Diabetics - 11/29/10

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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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  • 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 4 people found this review helpful
    I luv this recipe, it sounds just perfect. - 10/8/12

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  • 1 of 1 people found this review helpful
    Just delicious. I used quinoa instead of bulgar and corriander instead of parsley. i also used juice and zest of 2 big lemons. It make 6 x 1 cup servings. This is a fantastic addition to my new vegan diet. - 5/9/12

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  • Very Good
    1 of 1 people found this review helpful
    Had to have a whole cup for dinner! - 8/30/10

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  • Very Good
    1 of 1 people found this review helpful
    I made the recipe the day before and added black olives, drained capers, cilantro.To freshen it up the day of, I added lime juice, tomatoes and feta. Instead of roasting the chicken, I marinated my breast(cut length wise to be thin) in eggs, milk, salt, pepper, rosemary overnight. Baked. Fabulous!! - 8/9/10

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  • Incredible!
    1 of 4 people found this review helpful
    I loved this recipe but have sooo much, that I will be eating it for a while. I Used more onion and red pepper and garlic than called for and since I didn't have any fresh herbs around, used dryed. I also made a balsamic vinegar dressing instead of the lemon juice. It was absolutely fabulous. - 8/8/10

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  • 1 of 1 people found this review helpful
    I made this with red lentils which cooked very fast. It was a nice variation of taboule. - 6/28/10

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  • Incredible!
    1 of 1 people found this review helpful
    Loved it! though it was the first time I have cooked either bulgar or lentils, I cooked them way to long the first time - I will try to remember not to multi-task while making this part of the recipe! ;)
    the flavors where amazing! - 5/20/10

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  • 1 of 1 people found this review helpful
    It would be helpful to add the size of the serving to the nutritional list as I read everything several times to find that what was shown here was for 1/2 cup servings. Maybe I am a little dense! - 4/27/10

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  • 1 of 5 people found this review helpful
    ok i totally messed up on this. i used the entire bag of lentils instead of the one cup. i realized this too late. i was thinking it made way more than 8 half cup servings. now i know why i have sooooo much. its also a little bland. i guess i'll have to start over. - 9/6/09

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  • I love this bulgar lentil salad. It's a perfect packable lunch, flavorful and filing. I've made it twice just the way it's written. I'll be trying the suggested variations too. This is one of my favorites. - 9/25/14

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  • This is definitely a great idea! I have a box of bulgur at home and didn't know how to prepare it... I'll have this for lunch one of these days! - 8/16/14

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  • Sounds and looks reallylike something I would enjoy eating. - 6/12/14

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  • Very good and filling! Using Bob's Red Mill bulgur I needed to microwave the bulgur for 1.5 minutes to get to the texture I liked. Skipped the celery (all out), used a Vidalia onion and skipped the garlic because I just forgot. - 5/30/14

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  • Wonderful. I could eat this every day! - 5/14/14

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  • Made this dish in the spur of the moment. I like the light flavor; the lemon juice really brightens the mix. Also added diced baby carrots; didn't have any dill, and left out the onion & parsley. Next time will do it exactly as written. Very good, but didnt realize it was 8 servings until too late. - 3/30/14

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  • Incredibly yummy! (Boyfriend likes it too!) I only had fresh parsley and used dried dill and mint and still was very delicious! Thanks for the recipe! - 3/23/14

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  • After looking at this recipe and the video MANY times, I finally made it and it was SO much better than I thought it would be! Although I always thought it sounded good, it looked yucky to me, but it was well worth the risk. - 2/19/14

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  • Great stuff! I didn't have parsley or mint and it still turned out great. Next time I'll add more veggies only so I can have a bigger serving for the calories. - 9/19/13

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  • Do we have a serving size for this recipe? I've estimate 1/2 cup. - 7/21/13

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  • I made half with bulgar and the other half with quinoa. It went over really well at a pot luck dinner for a sustainability group last night. Too bad the SP search engine can't find this recipe easily. - 6/29/13

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  • I love this salad - reminds me of tabouli! I added sliced avocado the first serving, then light feta cheese the second time, also put in sliced zucchini, yellow squash, and tomato! I will make this over and over again! - 6/16/13

    Reply from CHEF_MEG (6/17/13)
    Wonderful!
    Chef Meg


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  • Nice recipe! definitely gives the taste buds something new! - 5/15/13

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  • Great recipe. We added tomato and served with lemon wedges. - 5/14/13

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  • My big yellow lentils had to cook a little longer but made a delicious salad. I didn't add any grain this time. I can see using this recipe with a lot of different options, it's a keeper. 2nd time used green lentils, bulgur and quinoa mix, cooked the quinoa. Delicious! - 5/13/13

    Reply from CHEF_MEG (5/17/13)
    Thanks- I love it.
    Chef Meg


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  • This works. - 5/1/13

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  • Love this dish! Added feta and cucumber the second day. Both ways are fabulous. Thanks Meg!
    I make this dish almost every week now. - 4/23/13

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  • Saw Meg's demo video for this. She used lime in it, so that is what I did. this is a good, filling salad. - 3/14/13

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  • Very tasty and Nutty - 2/17/13

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  • This was very easy and tasty. It has a very interesting, light, and refreshing flavor. A great summer side dish. - 2/12/13

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  • This is delicious! I added more garlic and parsley, green onions,red wine vinegar, left out the dill, and used quinoa instead of bulgur. Topped with Kalamata olives, feta, and tomatoes. OMG to die for! - 1/5/13

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  • Took it to the bike club pot luck and got rave reviews. Have to share with others in the group. Will make this again since it was fairly quick and easy and keeps well. - 1/1/13

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  • Made this salad a few times now and just love it. I add extra lemon (3 large lemons) and use a red and yellow bell pepper for color. During the summer I'll add what the garden is giving me and it always turns out. I use the receipe as my base and just adjust as I have the ingredients at hand! - 12/27/12

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  • Excellent! Even though I'm cooking for one, I made a whole recipe and chowed down on it for the whole week. It does taste better after sitting in the fridge. - 12/21/12

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  • we all need a receipe that involes no meat . this is one of those reciepes . a keeper . - 10/24/12

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  • Too much celery and dill, so I will use less next time. Holds well in the fridge. - 10/21/12

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  • I have had something similar years ago and it is VERY GOOD,but be warned it does have a VERY VERY short shelf life even refrigerated. - 10/13/12

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  • This is fabulous without add ins. But what is a serving size?? - 10/10/12

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  • Looks yummy. seving of carbs on the Belly Fat Cure program. Wondering if there is any sugar in it. SAVING it for later! - 10/8/12

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  • I really enjoyed it but unfortunately not everyone else did! It tastes healthy but is an excellent dish with many textures and flavours. I will be making it again! - 9/11/12

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  • my fav salad - I add feta - SO TASTY!
    - 7/31/12

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  • O.K.
    0 of 1 people found this review helpful
    Couldn't find bulgur so used couscous. I didn't care for the salad. - 7/16/12

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  • I had never even had lentils until tonight but I was pleasantly surprised. I have the worlds pickiest eater ever and she ate it, too! Will probably make again. - 6/16/12

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  • Really liked this recipe. I made it as written- always do the first time I try a new recipe. This will provide a nice "take-to-work" lunch everyday this week and I can add whatever vegetable I like on the side. (It took me more than 10 minutes to prepare.) - 6/16/12

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  • Sounds De-Lish! Thanks! - 6/7/12

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  • going to show this to my hubby (my chef)...just what we are looking for. - 6/7/12

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  • Delightfully nutty flavor mixed with herbs and veggies makes this a marvelous meal. I seal the leftovers in one meal increments and freeze them for later use. - 6/7/12

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  • I love lentils and this is a great recipe! - 6/2/12

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  • Absolutely perfect! - 5/29/12

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  • Very tasty. I wish we could know how much is in one serving. That would make it much easier. - 5/17/12

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  • I accidentally used 2 cups of lentils, and while I was eating it, I thought that there were too many lentils! That would be why. This was very tasty and well recieved by my family - including my 2.5 year old! - 5/17/12

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  • I used quinoa in place of bulger wheat to boost the protein. The ratio of oil to lemon is way off, I had to triple the lemon, I also added 4 roma tomatoes vs. just one and garnished with reduced fat feta to kep the calories and fat down. - 5/12/12

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  • This is such a yummy salad and great to bring to work for lunch! I left the red peppers and mint out because I didn't have them. Next time I think I'll use more parsley and lemon juice, it was a little bland. Overall really yummy and very good! - 5/11/12

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  • How large is each serving? - 5/10/12

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  • I will definately try this today....i love and have all these items
    in my cupboard lol..i'll rate 4stars! - 5/10/12

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  • Very good and easy to add several vegetables to as available. - 5/9/12

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  • I made it with quinoa it was great - 5/9/12

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  • Glad this can be made with Quinoa. Was going to ask the question as that makes it gluten free which is how I am cooking these days. - 5/9/12

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  • OMG - Chef Meg finally offered something without meat OR cheese! It's wonderful. - 5/9/12

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  • what bean can be used instead of lentils. I find they have a peculiar taste to me. - 5/9/12

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  • What is the serving size after prepared? 1/4 cup - 5/9/12

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  • Would have to sub quinoa for the Bulgar, due to it being wheat.
    Would also have to bump up the protein, for there are a lot of carbs. When you add feta and black olives the sodium goes up too. - 5/9/12

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  • excellent salad-- I used Quinoa instead of bulgur...I make my tabouli with quinoa also.. - 5/9/12

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  • I made no additions, just the basic salad and it is wonderful! - 5/9/12

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  • really great to see some protien salad, with good oils! - 5/7/12

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  • Thats what I like - 5/7/12

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  • Very good, but there's no way this is Chef Meg's original recipe, as it is exactly the same as the one in Mollie Katzen's Moosewood Cookbook published in 1977. The ingredients and directions are almost EXACTLY word for word. Makes me NOT wanna buy the Spark cookbook. :o( - 5/7/12

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  • Good with Puy lentils too. - 5/7/12

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  • This was really good! It gets even better after it sits in the fridge a couple days. - 5/2/12

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  • Good for potlucks. I used dill from a squeezable tube. Cheaper to buy herbs this way. - 4/20/12

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  • I WILL TRY THIS TOMORROW NIGHT - 4/6/12

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  • added feta and capers, vary good and lots for food for the calories. - 3/26/12

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  • Not one of the 3 stores in my small town had fresh mint, so I used a little mint extract. Otherwise, followed recipe except that I made a double batch. Pretty and delicious! Love trying new foods, and bulgur was new to me. Love it! Thanks for a great and versatile recipe! - 3/19/12

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  • Very tasty. It would be good if the recipe told how large a serving is. It isinconvienient to rewatch the video each time it is served. Mine made more than 8 servings. I maybe used a different yellow dal; it took a good half hour to cook. Also found it too oily & doubled the lemon juice. - 2/26/12

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  • Made this today and it's really good. It's not something I would have even tried before making the switch to a healthy lifestyle but I'm glad I tried it. I added the feta cheese so I reduced the salt. Next time I make it I think I'm going to add cucumbers too. - 2/24/12

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  • Tried this once with quinoa and once with bulgur and I preferred the bulgur. Great as a side or a meal. - 2/23/12

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  • My family loved it. I'm not a huge lentil fan, but love bulgur, so liked it :) - 2/20/12

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