Lentil Sprout and Bulgur Salad

Brighten up your table with this vibrant and nutritious Lentil Sprout and Bulgur Salad, a perfect combination of wholesome ingredients and zesty flavors. Featuring protein-packed lentil sprouts, hearty bulgur wheat, and a rainbow of fresh vegetables like cucumber, cherry tomatoes, and red bell pepper, this salad is as satisfying as it is nourishing. Tossed in a light lemon and olive oil dressing with fragrant parsley and mint, this dish is bursting with Mediterranean-inspired freshness. Ready in just 35 minutes, it’s an ideal choice for a healthy lunch, side dish, or make-ahead meal. Serve it chilled or at room temperature for a refreshing and flavor-packed experience!

Nutriscore Rating: 83/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 2 cups Lentil sprouts
• 1 cup Bulgur wheat
• 2 cups Water
• 1 medium, diced Cucumber
• 1 cup, halved Cherry tomatoes
• 1 medium, diced Red bell pepper
• 0.25 cup, finely diced Red onion
• 0.25 cup, chopped Fresh parsley
• 2 tablespoons, chopped Fresh mint
• 3 tablespoons Olive oil
• 3 tablespoons Lemon juice
• 1 teaspoon (or to taste) Salt
• 0.5 teaspoon (or to taste) Ground black pepper

Directions

Step 1

In a medium saucepan, bring 2 cups of water to a boil. Add the bulgur wheat, reduce heat to low, cover, and simmer for 10-12 minutes or until the water is absorbed and the bulgur is tender.

Step 2

Remove the saucepan from heat, fluff the bulgur with a fork, and let it cool to room temperature.

Step 3

While the bulgur is cooling, prepare the vegetables. Dice the cucumber, red bell pepper, and red onion. Halve the cherry tomatoes. Chop the parsley and mint.

Step 4

In a large mixing bowl, combine the cooked bulgur, lentil sprouts, diced cucumber, halved cherry tomatoes, diced red bell pepper, and diced red onion.

Step 5

Add the chopped parsley and mint to the bowl.

Step 6

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

Step 7

Pour the dressing over the salad mixture and toss well to combine and evenly distribute the flavors.

Step 8

Let the salad sit for 5-10 minutes to allow the flavors to meld together.

Step 9

Serve the salad chilled or at room temperature. Garnish with additional parsley or mint if desired.

Nutrition Facts

Serving size	(1698.4g)

Amount per serving	% Daily Value*
Calories	1562.8

Total Fat 47.9g	0%
Saturated Fat 7.6g	0%
Polyunsaturated Fat 4.1g
Cholesterol 0mg	0%
Sodium 2459.8mg	0%
Total Carbohydrate 257.6g	0%
Dietary Fiber 73.7g	0%
Total Sugars 15.2g
Protein 64.1g	0%

Vitamin D 0IU	0%
Calcium 380.1mg	0%
Iron 23.4mg	0%
Potassium 4769.2mg	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: 25.1%

Protein: 14.9%

Carbs: 60.0%