Fruited Bulgur and Lentil Salad

Author:
Publish date:
Social count:
0

This light version of the classic Middle Eastern bulgur salad, or tabbouleh, has a delicious and healthful twist: the addition of dried fruits and red lentils. It’s good warm or cold. The recipe makes enough for a great light dinner one night plus lunch-to-go the next day. Add wheat crackers and some shredded lettuce or cabbage if you like.

  • SERVINGServings

Ingredients

  • 1 cup medium bulgur
  • 1/2 cup red lentils
  • 1/2 cup shredded carrots
  • 1/2 cup chopped dried plums or dates
  • 1/2 cup chopped dried apricots
  • 1/3 cup chopped parsley
  • 1/4 cup chopped fresh mint
  • 3 Tbs. fresh lemon juice
  • 1 1/2 Tbs. olive oil
  • 3 Tbs. pine nuts, toasted
  • Salt and freshly ground black pepper to taste

Preparation

  1. Bring 1 1/2 cups lightly salted water to a boil in large saucepan. Stir in bulgur. Remove pan from heat, cover and let stand 30 minutes, or until liquid is absorbed. Fluff bulgur with fork, transfer to bowl and let cool.
  2. Meanwhile, combine lentils in saucepan with enough water to cover by 1/2 inch. Heat over medium heat, and cook until lentils are tender, about 5 minutes. Drain, rinse under cold running water and drain well.
  3. Add lentils, carrots, dried plums, apricots, parsley, mint, lemon juice, oil and pine nuts to bulgur, and toss to mix. Season to taste with salt and pepper.

Nutrition Information

  • Serving Size: Serves 6
  • Calories: 260
  • Carbohydrate Content: 45 g
  • Fat Content: 7 g
  • Fiber Content: 9 g
  • Protein Content: 8 g
  • Sodium Content: 20 mg
  • Sugar Content: 13 g