Lentil and Bulgur Salad
Bright, refreshing, and packed with wholesome ingredients, this Lentil and Bulgur Salad is a nutritious and flavorful dish perfect for any occasion. Featuring a hearty base of protein-rich lentils and chewy bulgur wheat, this salad is elevated by crisp cucumbers, juicy cherry tomatoes, and vibrant red bell peppers. Fresh parsley and mint add a burst of herbal freshness, while a zesty lemon-garlic dressing infused with cumin ties everything together. Ready in under an hour, this Mediterranean-inspired salad is a healthy, plant-based option that can be served as a light meal, a satisfying side dish, or a make-ahead lunch. It's an effortless, nutrient-dense recipe that's sure to become a staple in your kitchen.
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Recipe Information
Ingredients
- 1 cup green or brown lentils
- 1 cup bulgur wheat
- 2.5 cups water
- 1 medium (diced) cucumber
- 1 cup (halved) cherry tomatoes
- 1 small (diced) red bell pepper
- 0.5 medium (finely chopped) red onion
- 0.5 cup (chopped) fresh parsley
- 0.25 cup (chopped) fresh mint leaves
- 3 tablespoons olive oil
- 3 tablespoons lemon juice
- 1 (minced) garlic clove
- 1 teaspoon ground cumin
- 0.5 teaspoon (or to taste) salt
- 0.25 teaspoon (or to taste) black pepper
Instructions
Rinse the lentils under cold water. In a medium saucepan, combine lentils with 2 cups of water and a pinch of salt. Bring to a boil, reduce heat, and simmer for 20–25 minutes, or until tender but not mushy. Drain and set aside to cool.
While the lentils are cooking, place the bulgur wheat in a heatproof bowl. Bring 1.5 cups of water to a boil and pour it over the bulgur. Cover the bowl with a plate or lid and let it sit for about 15 minutes, or until the water is absorbed. Fluff with a fork and set aside to cool.
Prep the vegetables by dicing the cucumber, halving the cherry tomatoes, dicing the red bell pepper, and finely chopping the red onion, parsley, and mint leaves.
In a small bowl, whisk together olive oil, lemon juice, minced garlic, ground cumin, salt, and black pepper to make the dressing.
In a large mixing bowl, combine the cooked lentils, bulgur, cucumber, cherry tomatoes, red bell pepper, red onion, parsley, and mint.
Pour the dressing over the salad and toss gently to combine all the ingredients evenly.
Taste and adjust seasoning if necessary. Let the salad sit for at least 15 minutes to allow the flavors to meld together.
Serve the salad at room temperature or chilled. Enjoy as a light meal or as a side dish.
Nutrition Facts
Calories |
1420 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.6 g | 61% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1282 mg | 56% | |
| Total Carbohydrate | 219.7 g | 80% | |
| Dietary Fiber | 61.6 g | 220% | |
| Total Sugars | 22.5 g | ||
| Protein | 49.6 g | 99% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 470 mg | 36% | |
| Iron | 21.9 mg | 122% | |
| Potassium | 3187 mg | 68% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
