Best 3 Lentil Bulgur Salad Recipes
Lentil Bulgur Salad: A Refreshing and Nutritious Dish
Lentil bulgur salad is a delightful and wholesome dish that combines the goodness of lentils and bulgur with fresh vegetables, herbs, and a tangy dressing. This vibrant salad is packed with protein, fiber, and essential vitamins and minerals, making it an excellent choice for a healthy and satisfying meal. The combination of lentils and bulgur creates a satisfying texture, while the vegetables and herbs add a refreshing crunch and burst of flavor. The tangy dressing brings all the ingredients together, creating a harmonious and delicious dish. Whether served as a main course or a side dish, this lentil bulgur salad is sure to impress your taste buds and nourish your body.
In this article, you'll find a collection of lentil bulgur salad recipes, each offering a unique twist on this classic dish. From a Mediterranean-inspired salad bursting with fresh herbs and feta cheese to a hearty salad loaded with roasted vegetables, there's a recipe for every palate and occasion. Whether you're looking for a light and refreshing lunch option or a hearty and nutritious dinner, these lentil bulgur salad recipes have got you covered. So, gather your ingredients, put on your apron, and let's dive into the culinary adventure of creating delicious and healthy lentil bulgur salads!
BULGUR AND LENTIL SALAD WITH TARRAGON AND WALNUTS
Categories Salad Side Vegetarian Walnut Lentil Summer Chill Tarragon Bulgur Simmer Gourmet Sugar Conscious Vegan Pescatarian Dairy Free Peanut Free Soy Free Kosher
Yield Serves 4 as an entrée or 6 as a side dish
Number Of Ingredients 11
Steps:
- In a small bowl combine shallot and 1 tablespoon vinegar. In a small saucepan simmer lentils in water to cover by 2 inches until just tender but not falling apart, 15 to 20 minutes, and drain well. Add hot lentils to shallot mixture and season with salt and pepper. Cool mixture, stirring occasionally.
- In a small heavy saucepan combine 1 1/2 cups water, bulgur, and salt and simmer, covered, until water is absorbed, 12 to 15 minutes. Transfer bulgur to a large bowl and cool completely, stirring occasionally.
- Add lentils to bulgur with celery, carrot, tarragon, remaining 2 tablespoons vinegar, oil, walnuts,and salt and pepper to taste and toss well. Salad may be make 1 day ahead and chilled, covered. Bring salad to room temperature before serving.
LENTIL AND BULGUR SALAD
Steps:
- Combine 4 cups boiling water and bouillon cube in a saucepan until dissolved; add lentils and cook over medium heat until lentils are tender, about 30 minutes. Remove saucepan from heat and let stand for 10 minutes. Drain excess water.
- Put bulgur in a heat-proof bowl; pour in 2 cups boiling water. Let mixture stand until bulgur has absorbed most of the water and is tender, about 10 minutes. Drain excess water.
- Combine lentils, bulgur, onion, and parsley in a large bowl.
- Mix chicken broth, red wine vinegar, cider vinegar, mustard, olive oil, garlic, oregano, Worcestershire sauce, basil, cumin, salt, hot sauce, and black pepper in a jar. Cover jar with tight-fitting lid and shake until dressing is well-mixed. Pour dressing over lentil mixture and mix well; top with scallions.
Nutrition Facts : Calories 232.6 calories, Carbohydrate 41.1 g, Fat 3.1 g, Fiber 15 g, Protein 11.9 g, SaturatedFat 0.4 g, Sodium 189.4 mg, Sugar 1.8 g
LENTIL BULGUR SALAD
Give any meal an exotic flair with this zesty twist on Middle Eastern tabbouleh-a traditional bulgur salad with tomatoes, onions and parsley. Laura Bryant German of West Warren, Massachusetts tosses her version with lentils and feta cheese.
Provided by Taste of Home
Categories Lunch
Time 35m
Yield 10 servings.
Number Of Ingredients 16
Steps:
- In a large bowl, pour boiling water over bulgur; let stand until the liquid is absorbed, about 30 minutes. Meanwhile, in a saucepan, bring water to a boil. Add lentils. Reduce heat; cover and simmer until tender, about 15 minutes. Drain. In another large bowl, combine bulgur and lentils; cool completely., Add the peppers, onions and parsley. In a jar with a tight-fitting lid, combine the vinegar, oil, basil, dill, salt and pepper. Pour over salad; toss to coat. Crumble feta cheese over top; toss again. Cover and refrigerate for 4 hours or until serving.
Nutrition Facts : Calories 271 calories, Fat 10g fat (3g saturated fat), Cholesterol 10mg cholesterol, Sodium 370mg sodium, Carbohydrate 35g carbohydrate (0 sugars, Fiber 13g fiber), Protein 13g protein. Diabetic Exchanges
Tips:
- Use high-quality lentils and bulgur: Fresh, whole lentils and bulgur will cook evenly and have a better flavor.
- Rinse the lentils and bulgur before cooking: This will remove any debris or dirt.
- Use a flavorful broth: Vegetable broth or chicken broth will add flavor to the salad.
- Don't overcook the lentils and bulgur: They should be tender but still have a slight bite to them.
- Add the vegetables and herbs at the end of cooking: This will help them retain their鮮豔色彩 and flavor.
- Use a variety of vegetables: This will add color, texture, and flavor to the salad.
- Don't be afraid to experiment with different herbs and spices: A little bit of cumin, coriander, or paprika can add a lot of flavor.
- Make the salad ahead of time: It will keep well in the refrigerator for up to 3 days.
Conclusion:
This lentil and bulgur salad is a delicious and healthy meal that is perfect for lunch or dinner. It is packed with protein, fiber, and vitamins, and it is also a good source of antioxidants. The salad is also very versatile, so you can easily customize it to your own taste. With its鮮豔色彩ful vegetables and flavorful dressing, this salad is sure to be a hit at your next gathering.
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