.JPG)
Herbed Lentil Bulgur Salad
One day, in a time long long ago, I joined Sparkpeople in an attempt to lose weight. Hah! With all seriousness I signed up for the daily Sparkpeople recipe. I have used exactly ONE of those recipes. In 5 years. It's this one. And it's really good. and really versatile. Especially when you live in a country with open markets full of nice vegetables and fresh herbs. (Pretend there is a picture of the market here, with stalls overflowing with produce and big bunches of green stuff.) Below is the actual recipe. Along with my own notes.
It is a great one to bring to school for lunch, or on picnics, or to people's houses, because it is best served at room temperature and you can put whatever you have in it.
Chef Meg's Herbed Bulgur and
Lentil Salad
1 c dry lentils,
preferably green or brown (not the kind that disintegrate into soup upon cooking)
2 c water
1 c dry bulgur (I mix up two different size and color bulgurs, because I can!)
1 c boiling water
1/4 c olive oil
1/4 c lemon juice
2 cloves garlic, crushed
1 t salt
2 T mint, chopped
2-3T dill, chopped
fresh black pepper, to taste
1/4 c parsley, chopped
1/3 c red onion, finely chopped
1 bell pepper, diced (or really any kind of pepper works well!)
1 stalk celery, finely chopped (not really, we still don't get it here very much. so I often grate a carrot into it instead!)
Optional additions (calories not included in total but are noted below):
1/2 c crumbled feta cheese (add 25 calories, 2 g fat per appetizer-size serving)
1/2 c niçoise or other black olives (add 10 calories, 1 g fat) (just ask Barb about my favorite kinds of olives!)
1 tomato, diced
1/2 c walnuts, toasted and chopped (add 50 calories, 5 g fat)
squeezable wedges of lemon, for garnish
2 c water
1 c dry bulgur (I mix up two different size and color bulgurs, because I can!)
1 c boiling water
1/4 c olive oil
1/4 c lemon juice
2 cloves garlic, crushed
1 t salt
2 T mint, chopped
2-3T dill, chopped
fresh black pepper, to taste
1/4 c parsley, chopped
1/3 c red onion, finely chopped
1 bell pepper, diced (or really any kind of pepper works well!)
1 stalk celery, finely chopped (not really, we still don't get it here very much. so I often grate a carrot into it instead!)
Optional additions (calories not included in total but are noted below):
1/2 c crumbled feta cheese (add 25 calories, 2 g fat per appetizer-size serving)
1/2 c niçoise or other black olives (add 10 calories, 1 g fat) (just ask Barb about my favorite kinds of olives!)
1 tomato, diced
1/2 c walnuts, toasted and chopped (add 50 calories, 5 g fat)
squeezable wedges of lemon, for garnish
I usually go with feta cheese (Beyaz Peynir for the Turks among us!) and diced tomato. I've been known to sprinkle with almonds or sunflower seeds too...
Directions
Wash lentils.
Place in a medium-sized saucepan, cover with water, and bring just to the
boiling point. Turn the heat down, partially cover, and allow to simmer without
stirring for 20 minutes or until tender but not mushy. Drain well, and then
transfer to a large bowl.
While the lentils are cooking, place the bulgur in a small bowl. Add boiling water, cover with a plate, and let stand 10 to 15 minutes.
Add everything to the lentils, except tomato chunks, walnuts, and lemon wedges if using. Mix gently but thoroughly. Cover tightly and refrigerate.
Just before serving, top with tomatoes and feta cheese. Garnish with lemon wedges.
Number of Servings: 8
While the lentils are cooking, place the bulgur in a small bowl. Add boiling water, cover with a plate, and let stand 10 to 15 minutes.
Add everything to the lentils, except tomato chunks, walnuts, and lemon wedges if using. Mix gently but thoroughly. Cover tightly and refrigerate.
Just before serving, top with tomatoes and feta cheese. Garnish with lemon wedges.
Number of Servings: 8
Nutritional Info
Servings Per
Recipe: 8
Amount Per Serving
Calories: 159.2
Total
Fat: 7.1 g
Cholesterol: 0.0
mg
Sodium: 300.4 mg
Total Carbs: 21.0
g
Looks good, Jane. Can't wait to try! In typical fashion, I made a quinoa/vegetable/feta salad the same night you posted this. Maybe I'll get it on here one of these days!
ReplyDelete