Herbed Bulgur and Lentil Salad

  • Minutes to Prepare:
  • Minutes to Cook:
  • Number of Servings: 8
1 c dry lentils, preferably green or yellow2 c water1 c dry bulgur 1 c boiling water1/4 c olive oil1/4 c lemon juice 2 cloves garlic, crushed1 t salt2 T mint, chopped 2-3T dill, chopped fresh black pepper, to taste1/4 c parsley, chopped 1/3 c red onion, finely chopped1 bell pepper, diced1 stalk celery, finely choppedOptional 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
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.

Servings Per Recipe: 8
Nutritional Info 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

Member Reviews
    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
    Tried this tonight after preparing today and substituting quinoa for bulgur. - 12/29/09
    English or seedless cucumbers make a great addition to this dish. - 4/27/10
  • MABEHR40
    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
    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
    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
    I've also tried it with quinoa, and cilantro instead of parsley - it's great! - 6/16/10
    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
    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
    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
    We used quinoa instead of bulgur, and used the salad as relish on sandwiches - 6/28/11
    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
  • LLEWIS6879
    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
    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
    We both loved it! Our kind of healthy eating with a little feta and walnuts! - 4/30/10
    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
    Very good for Diabetics - 11/29/10
    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
    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
  • CATHM26
    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
    I like the suggestions with black olives and feta, yum! - 5/9/10
    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
    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
  • SISTER337
    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
    Please note that the nutritional data for this recipe is highly inaccurate. They used the listing for 1 cup of COOKED lentils, and not the 3 cups that you actually get when starting with 1 cup of raw as requested in the ingredients. It should be 215 calories per serving. - 3/15/16