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Mediterranean bulgur & lentil lunch salad f

Mediterranean bulgur & lentil lunch salad

This salad can be served on the side but can also stand on its own as a complete meal. It’s low-fat, vegan, and full of plant-based protein!
Course Salad, Side Dish
Cuisine Mediterranean
Keyword bulgur, healthy, lentil, salad
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings 4 -8
Author The Hungry Bites


  • 1 cup brown lentils, uncooked
  • 1 cup bulgur, uncooked
  • 2-3 tomatoes, diced
  • 2 medium persian cucumbers, diced
  • 1 large sweet red pepper, diced
  • 1 large sweet green pepper, diced
  • 3-4 tablespoons sliced olives
  • 1 cup chopped parsley
  • 1-2 teaspoons ground cumin
  • 1/4 cup extra virgin olive oil, or more to taste
  • 4 tablespoons lemon juice, or more to taste
  • Salt and pepper to taste


  1. Rinse lentils and transfer them to a pot. Fill with water, enough to cover them by 2-3 inches, and boil for 20-30 minutes or until cooked but not mushy. Drain well and set aside.
  2. In the meanwhile, transfer bulgur to a heatproof bowl, fill with 3 cups boiling water and let it sit for about 25 minutes.

    When bulgur is soft and tender drain it and transfer it to a large bowl.

  3. Add the chopped tomatoes, cucumbers, parsley, peppers, and olives to the bowl without mixing. You want the bulgur to stay to the bottom of the bowl in order to absorb the juices from the vegetables.

    Add cumin, salt, pepper, lemon juice and olive oil.

    Cover the vegetables with the lentils and refrigerate until cold or overnight.

  4. Before serving mix everything well, taste and adjust salt, pepper, lemon juice and olive oil. If you’re not extremely happy with the taste it probably needs some more salt, olive oil, and lemon juice :-)
  5. Eat!

Recipe Notes

This salad makes 4 large lunch salads or 8 small side salads
Chop the vegetables while the bulgur and lentils are cooking to save time!