Lentil Bulghur Salad
Light, refreshing, and packed with nutrition, this Lentil Bulghur Salad is a vibrant medley of textures and flavors that’s perfect for a wholesome main course or a versatile side dish. Featuring protein-rich green or brown lentils and hearty bulghur wheat, this Middle Eastern-inspired recipe is elevated with crisp cucumbers, juicy tomatoes, and aromatic herbs like parsley and mint. The zesty lemon and cumin dressing ties the ingredients together, creating a bright and tangy bite in every forkful. Ready in under an hour and easily customizable, this salad is perfect for meal prep, picnics, or a nutritious, plant-based addition to your table. Serve it chilled or at room temperature for a dish that’s as satisfying as it is simple to make.
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Recipe Information
Ingredients
- 1 cup Dry green or brown lentils
- 0.75 cup Bulghur wheat (medium or fine)
- 1 large Cucumber, diced
- 2 medium Tomatoes, diced
- 0.5 small Red onion, finely chopped
- 0.25 cup Fresh parsley, chopped
- 2 tablespoons Fresh mint, chopped
- 3 tablespoons Olive oil
- 3 tablespoons Lemon juice
- 2 Garlic cloves, minced
- 1 teaspoon Ground cumin
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 3 cups Water
Instructions
Rinse the lentils thoroughly under cool water and place them in a medium-sized saucepan with 3 cups of water.
Bring the lentils to a boil, reduce the heat to low, and simmer uncovered for about 20-25 minutes or until tender but not mushy. Drain any excess water and set the lentils aside to cool.
While the lentils are cooking, place the bulghur wheat in a heatproof bowl. Pour 1 cup of boiling water over it, cover, and let it sit for 10-15 minutes until the bulghur absorbs the water and becomes tender. Fluff with a fork and set aside.
In a large mixing bowl, combine the cooled lentils and prepared bulghur wheat.
Add the diced cucumber, tomatoes, red onion, parsley, and mint to the bowl.
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, ground cumin, salt, and black pepper to create the dressing.
Pour the dressing over the lentil and bulghur mixture. Toss everything together until evenly coated.
Taste and adjust seasoning with additional salt, pepper, or lemon juice if needed.
Cover and refrigerate for at least 30 minutes to allow the flavors to meld together.
Serve the salad chilled or at room temperature as a main dish or side dish.
Nutrition Facts
Calories |
213 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.7 g | 14% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 506 mg | 22% | |
| Total Carbohydrate | 24.9 g | 9% | |
| Dietary Fiber | 7.1 g | 25% | |
| Total Sugars | 4.4 g | ||
| Protein | 7.1 g | 14% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 84 mg | 6% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 606 mg | 13% | |
*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.
