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Lentil Bulgur Salad Recipe

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Give any meal an exotic flair with this zesty twist on Middle Eastern tabbouleh—a traditional bulgur salad with tomatoes, onions and parsley. Laura Bryant German of West Warren, Massachusetts tosses her version with lentils and feta cheese.

This recipe is:

Healthy

Diabetic Friendly

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Lentil Bulgur Salad Recipe

Prep: 20 min. + standing Cook: 15 min. + chilling

Yield: 10 Servings

20 15 35

Ingredients

1-1/2 cups boiling water
1-1/2 cups bulgur
5 cups water
1-1/2 cups dried lentils, rinsed
1 cup diced green onion
1 cup diced sweet red pepper
1/2 cup chopped green onions
1/2 cup minced fresh parsley
DRESSING:
1/3 cup cider vinegar
1/3 cup olive oil
1 tablespoon dried basil
1 tablespoon dill seed
1 teaspoon salt
1/4 teaspoon pepper
3/4 cup feta cheese

Directions

In a large bowl, pour boiling water over bulgur; let stand until the liquid is absorbed, about 30 minutes. Meanwhile, in a saucepan, bring water to a boil. Add lentils. Reduce heat; cover and simmer until tender, about 15 minutes. Drain. In another large bowl, combine bulgur and lentils; cool completely.
Add the peppers, onions and parsley. In a jar with a tight-fitting lid, combine the vinegar, oil, basil, dill, salt and pepper. Pour over salad; toss to coat. Crumble feta cheese over top; toss again. Cover and refrigerate for 4 hours or until serving. Yield: 10 servings.

Nutritional Analysis: 1 cup equals 271 calories, 10 g fat (3 g saturated fat), 10 mg cholesterol, 370 mg sodium, 35 g carbohydrate, 13 g fiber, 13 g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 fat.

Originally published as Lentil Bulgur Salad in Light & Tasty February/March 2005, p22

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Lentil Bulgur Salad

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Reviewed on Jan. 08, 2012 by Baker12952

This salad was easy to make and I liked the flavor. I think it needs more dressing, so I made up another batch of dressing to add to the salad. I also added some garlic and cut up some fresh mushrooms. I think just about anything you have on hand could be added to this salad.

Reviewed on Aug. 07, 2010 by LynneVW

I like having a big, healthy bowl of something in the refrigerator for quick lunches. This salad fits the bill. It's delicious and filling. I usually replace the peppers with tomatoes and seeded cucumber.