Mediterranean Lentil salad with bulgur or quinoa
This Mediterranean lentil salad with bulgur or quinoa is ready in under 30 minutes. Whether you're vegan or just craving a healthy satisfying way to prepare lentils, this one's about to be your new go-to. Use quinoa for a gluten-free alternative.
Servings: 6
Calories: 295kcal
Ingredients
- 1 cup dried brown lentils small size
- 1 cup bulgur wheat medium grain or quinoa, see note#3
- 1 large tomato diced
- 1 persian cucumber diced
- 1 sweet red pepper diced
- 4 tablespoons sliced olives or capers
- ½ bunch parsley chopped
- 1 teaspoons ground cumin
- 1 teaspoon salt
- ¼ cup extra virgin olive oil or more to taste
- 3 tablespoons lemon juice or more to taste
- ½ teaspoon black pepper
Instructions
- Rinse lentils and transfer them to a pot. Fill with water, enough to cover them by 2-3 inches, bring to a boil, then reduce heat to a gentle simmer and cook for 17-20 minutes or until al dente (see note #1). Drain well and set aside.In the meanwhile, bring a pot of water to a boil, add the bulgur wheat and turn off the heat. Let it soak for 17-20 minutes or until al dente (see note #2)👉 To save time, chop the vegetables while the lentils are cooking.
- When bulgur is soft and tender drain it well and transfer it to a large bowl. Add the lentils, the cucumber, red pepper, parsley, tomatoes, cumin, black pepper, salt, lemon juice, and olive oil. Mix well with a spoon.Taste and adjust the salt, lemon juice and olive oil.👉 You can serve it immediately, but it's better chilled for a few hours or even the next day.
Video
Notes
Note #1: You want the lentils and bulgur to be “al dente” meaning fully cooked but firm to the tooth and not mushy.
Note #2: The exact soaking time for bulgur wheat will depend on how coarsely ground it is. If unsure, refer to packaging for cooking directions but cook a few minutes less than advised.
Note #3, If you use quinoa: To eliminate the bitter taste of quinoa, rinse under cold water until the water comes out clear. Then proceed to cooking as suggested on the packaging. It will need about 15 to 20 minutes. Rinse, drain well and use instead of bulgur.
Extra flavor: Add a bay leaf and 1-2 garlic cloves to the pot with the lentils.
➡️ Makes 3 servings as a main or 6 servings as a side dish.
✏️ You can add a cup of cubed cheese such as feta cheese or Parmesan, but cheese can hinder the absorption of iron, especially from plant-based sources like lentils. To maximize iron absorption from lentils, it's best to avoid eating calcium-rich foods (such as dairy) at the same time. Consider consuming them a few hours apart.
Storage:
This salad will keep well in the fridge, stored in an airtight container, for at least 4 days.Similar Recipes to Try:
Nutrition
Calories: 295kcal | Carbohydrates: 41g | Protein: 12g | Fat: 11g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Sodium: 482mg | Potassium: 550mg | Fiber: 15g | Sugar: 3g | Vitamin A: 1243IU | Vitamin C: 39mg | Calcium: 45mg | Iron: 4mg
