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.
TOTAL TIME: Prep: 20 min. + standing Cook: 15 min. + chilling
MAKES:10 servings
TOTAL TIME: Prep: 20 min. + standing Cook: 15 min. + chilling
MAKES: 10 servings

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

Nutritional Facts

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.

Directions

  1. 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.
  2. 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.
Originally published as Lentil Bulgur Salad in Light & Tasty February/March 2005, p22

Nutritional Facts

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.

Reviews for Lentil Bulgur Salad

AVERAGE RATING
   (2)
RATING DISTRIBUTION
5 Star
 (1)
4 Star
 (1)
3 Star
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2 Star
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1 Star
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MY REVIEW
Reviewed Jan. 8, 2012

"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."

MY REVIEW
Reviewed Aug. 7, 2010

"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."

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