Herbed Bulgur and Lentil Salad

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Herbed Bulgur and Lentil Salad

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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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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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  • Very Good
    51 of 52 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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  • 28 of 33 people found this review helpful
    Tried this tonight after preparing today and substituting quinoa for bulgur. - 12/29/09

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  • Incredible!
    24 of 24 people found this review helpful
    English or seedless cucumbers make a great addition to this dish. - 4/27/10

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  • Incredible!
    22 of 23 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!
    12 of 13 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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