Lentil Bulghur Salad

Light, refreshing, and packed with nutrition, this Lentil Bulghur Salad is a vibrant medley of textures and flavors that’s perfect for a wholesome main course or a versatile side dish. Featuring protein-rich green or brown lentils and hearty bulghur wheat, this Middle Eastern-inspired recipe is elevated with crisp cucumbers, juicy tomatoes, and aromatic herbs like parsley and mint. The zesty lemon and cumin dressing ties the ingredients together, creating a bright and tangy bite in every forkful. Ready in under an hour and easily customizable, this salad is perfect for meal prep, picnics, or a nutritious, plant-based addition to your table. Serve it chilled or at room temperature for a dish that’s as satisfying as it is simple to make.

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Dry green or brown lentils
• 0.75 cup Bulghur wheat (medium or fine)
• 1 large Cucumber, diced
• 2 medium Tomatoes, diced
• 0.5 small Red onion, finely chopped
• 0.25 cup Fresh parsley, chopped
• 2 tablespoons Fresh mint, chopped
• 3 tablespoons Olive oil
• 3 tablespoons Lemon juice
• 2 Garlic cloves, minced
• 1 teaspoon Ground cumin
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 3 cups Water

Directions

Step 1

Rinse the lentils thoroughly under cool water and place them in a medium-sized saucepan with 3 cups of water.

Step 2

Bring the lentils to a boil, reduce the heat to low, and simmer uncovered for about 20-25 minutes or until tender but not mushy. Drain any excess water and set the lentils aside to cool.

Step 3

While the lentils are cooking, place the bulghur wheat in a heatproof bowl. Pour 1 cup of boiling water over it, cover, and let it sit for 10-15 minutes until the bulghur absorbs the water and becomes tender. Fluff with a fork and set aside.

Step 4

In a large mixing bowl, combine the cooled lentils and prepared bulghur wheat.

Step 5

Add the diced cucumber, tomatoes, red onion, parsley, and mint to the bowl.

Step 6

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

Step 7

Pour the dressing over the lentil and bulghur mixture. Toss everything together until evenly coated.

Step 8

Taste and adjust seasoning with additional salt, pepper, or lemon juice if needed.

Step 9

Cover and refrigerate for at least 30 minutes to allow the flavors to meld together.

Step 10

Serve the salad chilled or at room temperature as a main dish or side dish.

Nutrition Facts

Serving size	(1718.4g)

Amount per serving	% Daily Value*
Calories	1268.7

Total Fat 46.7g	0%
Saturated Fat 7.2g	0%
Polyunsaturated Fat 4.0g
Cholesterol 0mg	0%
Sodium 2470.0mg	0%
Total Carbohydrate 185.7g	0%
Dietary Fiber 42.4g	0%
Total Sugars 17.8g
Protein 43.7g	0%

Vitamin D 0IU	0%
Calcium 390.9mg	0%
Iron 18.1mg	0%
Potassium 2993.0mg	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: 31.4%

Protein: 13.1%

Carbs: 55.5%