Lentil Sprout and Bulgur Salad
Brighten up your table with this vibrant and nutritious Lentil Sprout and Bulgur Salad, a perfect combination of wholesome ingredients and zesty flavors. Featuring protein-packed lentil sprouts, hearty bulgur wheat, and a rainbow of fresh vegetables like cucumber, cherry tomatoes, and red bell pepper, this salad is as satisfying as it is nourishing. Tossed in a light lemon and olive oil dressing with fragrant parsley and mint, this dish is bursting with Mediterranean-inspired freshness. Ready in just 35 minutes, it’s an ideal choice for a healthy lunch, side dish, or make-ahead meal. Serve it chilled or at room temperature for a refreshing and flavor-packed experience!
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Recipe Information
Ingredients
- 2 cups Lentil sprouts
- 1 cup Bulgur wheat
- 2 cups Water
- 1 medium, diced Cucumber
- 1 cup, halved Cherry tomatoes
- 1 medium, diced Red bell pepper
- 0.25 cup, finely diced Red onion
- 0.25 cup, chopped Fresh parsley
- 2 tablespoons, chopped Fresh mint
- 3 tablespoons Olive oil
- 3 tablespoons Lemon juice
- 1 teaspoon (or to taste) Salt
- 0.5 teaspoon (or to taste) Ground black pepper
Instructions
In a medium saucepan, bring 2 cups of water to a boil. Add the bulgur wheat, reduce heat to low, cover, and simmer for 10-12 minutes or until the water is absorbed and the bulgur is tender.
Remove the saucepan from heat, fluff the bulgur with a fork, and let it cool to room temperature.
While the bulgur is cooling, prepare the vegetables. Dice the cucumber, red bell pepper, and red onion. Halve the cherry tomatoes. Chop the parsley and mint.
In a large mixing bowl, combine the cooked bulgur, lentil sprouts, diced cucumber, halved cherry tomatoes, diced red bell pepper, and diced red onion.
Add the chopped parsley and mint to the bowl.
In a small bowl, whisk together the olive oil, lemon juice, salt, and ground black pepper to make the dressing.
Pour the dressing over the salad mixture and toss well to combine and evenly distribute the flavors.
Let the salad sit for 5-10 minutes to allow the flavors to meld together.
Serve the salad chilled or at room temperature. Garnish with additional parsley or mint if desired.
Nutrition Facts
Calories |
239 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.8 g | 14% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 505 mg | 22% | |
| Total Carbohydrate | 32.1 g | 12% | |
| Dietary Fiber | 11.6 g | 42% | |
| Total Sugars | 4.4 g | ||
| Protein | 10.0 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 67 mg | 5% | |
| Iron | 4.4 mg | 25% | |
| Potassium | 592 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.
