Lentil and Bulgur Salad

May 15, 2023May 15, 20230 0
Healthy and delicious Lentil and Bulgur Salad recipe for a filling meal
in Salad

Prep

10 min

Cook

30 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

Salad :
4 cups boiling water
1 cube vegetable bouillon
1 cup dry lentils
1 cup bulgur
2 cups boiling water
1 cup minced fresh parsley
1/2 cup minced sweet onion
Dressing :
1/4 cup chicken broth
2 tablespoons red wine vinegar
1 tablespoon cider vinegar
1 tablespoon Dijon mustard
1 tablespoon olive oil
2 cloves garlic , minced
1 teaspoon dried oregano
1/2 teaspoon Worcestershire sauce
1/2 teaspoon dried basil
1/4 teaspoon ground cumin
1/4 teaspoon salt , or to taste
freshly ground black pepper to taste
1/2 cup thinly sliced scallions

Nutrision Information

Servings Per Recipe
4
Calories
334
Sugar
6g
Fat
7g
Lentil and Bulgur Salad is a healthy and delicious meal that can be enjoyed as a main course or a side dish. This vegan salad is packed with plant-based protein, fiber, and essential vitamins and minerals, making it a perfect option for a balanced diet. The combination of lentils and bulgur provides a healthy balance of complex carbohydrates and plant-based protein, making it a great option for athletes and fitness enthusiasts. The tangy and flavorful salad dressing enhances the taste of the salad without adding extra calories or fat. Serve chilled on a hot summer day or as a part of a balanced meal.

Instructions

1.In a large pot, add 4 cups boiling water and vegetable bouillon. Add dry lentils, cover, and cook for about 20-30 minutes or until tender.
2.In another bowl, add bulgur and 2 cups of boiling water. Cover and let stand for about 20 minutes or until all the liquid is absorbed.
3.In a separate bowl, whisk together the chicken broth, red wine vinegar, cider vinegar, dijon mustard, olive oil, minced garlic, dried oregano, Worcestershire sauce, dried basil, ground cumin, salt and black pepper to taste.
4.In a large mixing bowl, combine the cooked lentils, bulgur, minced parsley, sweet onion, and thinly sliced scallions. Drizzle the salad dressing over the mixture and toss to combine. Serve chilled.

PROS

This salad is packed with plant-based protein, fiber, and essential vitamins and minerals.

The combination of lentils and bulgur provides a healthy balance of complex carbohydrates and plant-based protein.

The salad dressing is light and flavorful, enhancing the taste of the salad without adding extra calories.

CONS

Lentils and bulgur may cause gas and bloating for some individuals.

The salad is high in carbohydrates, which may not be suitable for low-carb diets.

Additional toppings like cheese or nuts may add extra calories and fat to the dish.

HEALTH & BENEFITS

This salad is a healthy and nutritious meal option that is suitable for a variety of dietary needs.
Lentils are an excellent source of plant-based protein, fiber, iron, and B vitamins.
Bulgur is a whole grain that is rich in fiber, vitamins and minerals, and may help promote heart health and regular digestion.
The salad dressing contains healthy fats from olive oil and essential vitamins and minerals from vinegar and spices.

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