Lentil-Bulgur Salad with Parsley, Walnuts and Tuscan Kale
- Minutes to Prepare:
- Number of Servings: 12
Ingredients
1 cup French Green Lentils - Yankee Traders 1/4 tsp. salt2 cups water1 cup Bulgur1 cup boiling water4 cup Lacinato Kale (1 bunch)2 cup Italian parsley (1 bunch)2 cups carrots, chopped small (about 4 medium)1 cup scallions, chopped (about 5 medium)2/3 cup chopped walnuts (toasted if you wish)Zest and juice of 2 lemons1/2 cup olive oil3 cloves garlic, minced or crushed1/2 tsp. black pepper1 tsp. saltTouch of cumin to taste
Spread lentils out on a baking sheet to look for and remove any rocks, then rinse in a fine-mesh strainer under cold running water. Place lentils, 2 cups water and a big pinch of salt in a medium saucepan. Bring to a boil, then cover and reduce heat to a simmer. Continue to simmer until lentils are soft but still hold their shape, 25-35 minutes. When done, drain off any excess liquid and transfer to a medium-large bowl.
While lentils are cooking, place bulgur wheat in a bowl and pour in 1 cup boiling water. Stir just to mix, then cover with a plate and allow water to be absorbed, about 20-30 minutes. Fluff with a fork and transfer to the bowl with the lentils.
Wash Tuscan kale and strip the leaves from the tough stems. Chop into fairly fine pieces. Rinse the bunch of parsley and shake dry. Chop the leaves and smaller stems the same size as the kale.
Wash the carrots and scallions and chop finely. Toast the walnuts, then finely chop them.
Zest 1-2 lemons (depending on size and taste)
Add the kale, parsley, carrots, walnuts and lemon zest to the bowl with the lentils and bulgur. Gently mix to combine.
Juice both lemons and measure 1/2 cup into a liquid measuring cup. Add the 1/2 cup olive oil.
Peel and mince the garlic. Add to the measuring cup, along with the teaspoon salt and the 1/2 teaspoon pepper.
Pour half the dressing over the salad and mix to combine. Allow to sit for about 10 minutes then taste. Add additional dressing, salt or pepper as desired. Refrigerate any leftover dressing to use elsewhere.
Serving Size: Makes 12 one cup servings
While lentils are cooking, place bulgur wheat in a bowl and pour in 1 cup boiling water. Stir just to mix, then cover with a plate and allow water to be absorbed, about 20-30 minutes. Fluff with a fork and transfer to the bowl with the lentils.
Wash Tuscan kale and strip the leaves from the tough stems. Chop into fairly fine pieces. Rinse the bunch of parsley and shake dry. Chop the leaves and smaller stems the same size as the kale.
Wash the carrots and scallions and chop finely. Toast the walnuts, then finely chop them.
Zest 1-2 lemons (depending on size and taste)
Add the kale, parsley, carrots, walnuts and lemon zest to the bowl with the lentils and bulgur. Gently mix to combine.
Juice both lemons and measure 1/2 cup into a liquid measuring cup. Add the 1/2 cup olive oil.
Peel and mince the garlic. Add to the measuring cup, along with the teaspoon salt and the 1/2 teaspoon pepper.
Pour half the dressing over the salad and mix to combine. Allow to sit for about 10 minutes then taste. Add additional dressing, salt or pepper as desired. Refrigerate any leftover dressing to use elsewhere.
Serving Size: Makes 12 one cup servings
Nutritional Info Amount Per Serving
- Calories: 249.1
- Total Fat: 14.3 g
- Cholesterol: 0.0 mg
- Sodium: 148.7 mg
- Total Carbs: 25.8 g
- Dietary Fiber: 7.1 g
- Protein: 7.3 g
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