Lentil and Bulgur Salad

Lentil and Bulgur Salad is a hearty and nutritious Turkish dish that combines protein-rich lentils with the nutty flavor of bulgur. This vibrant salad is perfect as a light meal or a side dish, bursting with fresh herbs and zesty lemon.

Ingredients

• Green lentils - 100 grams
• Bulgur wheat - 50 grams
• Water - 500 ml (for cooking lentils)
• Water - 200 ml (for bulgur)
• Olive oil - 2 tablespoons
• Fresh parsley - 30 grams, finely chopped
• Fresh mint - 15 grams, finely chopped
• Cherry tomatoes - 100 grams, halved
• Cucumber - 100 grams, diced
• Red onion - 50 grams, finely chopped
• Lemon juice - 2 tablespoons
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon

Steps

1. Rinse the green lentils under cold water, then place them in a pot with 500 ml of water. Bring to a boil, reduce heat, and simmer for about 20 minutes or until tender. Drain and set aside to cool.
2. In another pot, bring 200 ml of water to a boil. Add the bulgur wheat and a pinch of salt, cover, and remove from heat. Let it sit for about 10-15 minutes until the water is absorbed and the bulgur is fluffy.
3. In a large mixing bowl, combine the cooled lentils, fluffy bulgur, chopped parsley, chopped mint, halved cherry tomatoes, diced cucumber, and finely chopped red onion.
4. In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper. Pour the dressing over the salad and toss gently to combine all ingredients thoroughly.
5. Taste and adjust seasoning if necessary. Serve chilled or at room temperature.

Nutrition

• Calories: 380
• Protein: 15 g
• Carbs: 58 g
• Fiber: 15 g
• Sugar: 3 g
• Sodium: 350 mg
• Cholesterol: 0 mg
• Total Fat: 11 g
• Saturated Fat: 1 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber, supporting muscle growth and digestive health.
• Rich in vitamins and minerals from fresh herbs and vegetables, promoting overall wellness.

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