Lentil and Bulgar Wheat Salad

4.3 of 5 (4)
member ratings
Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 428.6
  • Total Fat: 13.2 g
  • Cholesterol: 0.0 mg
  • Sodium: 12.5 mg
  • Total Carbs: 60.2 g
  • Dietary Fiber: 12.9 g
  • Protein: 22.2 g

View full nutritional breakdown of Lentil and Bulgar Wheat Salad calories by ingredient


A tasty protein-rich salad that can be taken any where. Perfect for at work or on the go. A tasty protein-rich salad that can be taken any where. Perfect for at work or on the go.
Number of Servings: 4


    150g Dried Bulgar Wheat
    100g Dried Reg Lentils
    100g Dried Green Lentils
    200g Cherry Tomatos
    100g Feta Cheese
    10 Black Olives (optional extra)
    1/2 Medium Cucumber
    2 tbsp Olive Oil
    1.5 tbsp Balsamic Vinegar


Steep the Bulgar Wheat in about 300ml of boiling water, until all the water is absorbed. Meanwhile, boil both varieties of lentil until they are tender but not mushy (about 10-15 mins). Mix wheat and lentils together and refrigerate until cool.

Chop the tomatos, cucumber and Feta into small chunks. Add to the cooled wheat and lentils and mix thoroughly.

Dress with olive oil and vinegar, adding lemon juice and herbs to taste.

Number of Servings: 4

Recipe submitted by SparkPeople user SAPPHIRE99.

Member Ratings For This Recipe

  • no profile photo

    So what are reg lentils? I assumed red? Red and green lentils require different cook times. You could have mushy and u dercooked if they are cooked together. The idea is good, the salad needs some seasoning. I did add seasonings to compliment the salad. I found it an acceptable meal salad that suppl - 8/8/18

  • no profile photo

    SO fast and easy to make. I suck at cooking and I felt like a pro making this. My boyfriend is even eating it, and let's just say that's a miracle. - 12/18/11

  • no profile photo

    Wonderful recipe! I added fresh parsley, oregano and mint as well as some lemon zest. Delightful! - 1/27/11

  • no profile photo

    Awesome, thank you...this is just what i was looking for! And in grams! I prefer weight, much better way of measuring out a meal. Thank you again! - 6/9/10