Lentil and Bulgur Salad

Bright, refreshing, and packed with wholesome ingredients, this Lentil and Bulgur Salad is a nutritious and flavorful dish perfect for any occasion. Featuring a hearty base of protein-rich lentils and chewy bulgur wheat, this salad is elevated by crisp cucumbers, juicy cherry tomatoes, and vibrant red bell peppers. Fresh parsley and mint add a burst of herbal freshness, while a zesty lemon-garlic dressing infused with cumin ties everything together. Ready in under an hour, this Mediterranean-inspired salad is a healthy, plant-based option that can be served as a light meal, a satisfying side dish, or a make-ahead lunch. It's an effortless, nutrient-dense recipe that's sure to become a staple in your kitchen.

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup green or brown lentils
• 1 cup bulgur wheat
• 2.5 cups water
• 1 medium (diced) cucumber
• 1 cup (halved) cherry tomatoes
• 1 small (diced) red bell pepper
• 0.5 medium (finely chopped) red onion
• 0.5 cup (chopped) fresh parsley
• 0.25 cup (chopped) fresh mint leaves
• 3 tablespoons olive oil
• 3 tablespoons lemon juice
• 1 (minced) garlic clove
• 1 teaspoon ground cumin
• 0.5 teaspoon (or to taste) salt
• 0.25 teaspoon (or to taste) black pepper

Directions

Step 1

Rinse the lentils under cold water. In a medium saucepan, combine lentils with 2 cups of water and a pinch of salt. Bring to a boil, reduce heat, and simmer for 20–25 minutes, or until tender but not mushy. Drain and set aside to cool.

Step 2

While the lentils are cooking, place the bulgur wheat in a heatproof bowl. Bring 1.5 cups of water to a boil and pour it over the bulgur. Cover the bowl with a plate or lid and let it sit for about 15 minutes, or until the water is absorbed. Fluff with a fork and set aside to cool.

Step 3

Prep the vegetables by dicing the cucumber, halving the cherry tomatoes, dicing the red bell pepper, and finely chopping the red onion, parsley, and mint leaves.

Step 4

In a small bowl, whisk together olive oil, lemon juice, minced garlic, ground cumin, salt, and black pepper to make the dressing.

Step 5

In a large mixing bowl, combine the cooked lentils, bulgur, cucumber, cherry tomatoes, red bell pepper, red onion, parsley, and mint.

Step 6

Pour the dressing over the salad and toss gently to combine all the ingredients evenly.

Step 7

Taste and adjust seasoning if necessary. Let the salad sit for at least 15 minutes to allow the flavors to meld together.

Step 8

Serve the salad at room temperature or chilled. Enjoy as a light meal or as a side dish.

Nutrition Facts

Serving size	(1684.4g)

Amount per serving	% Daily Value*
Calories	1420.5

Total Fat 47.6g	0%
Saturated Fat 7.3g	0%
Polyunsaturated Fat 4.1g
Cholesterol 0mg	0%
Sodium 1281.9mg	0%
Total Carbohydrate 219.7g	0%
Dietary Fiber 61.6g	0%
Total Sugars 22.5g
Protein 49.6g	0%

Vitamin D 0IU	0%
Calcium 470.2mg	0%
Iron 21.9mg	0%
Potassium 3187.1mg	0%

*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.

Source of Calories

Fat: 28.5%

Protein: 13.2%

Carbs: 58.4%