Crunch’s Lentil Salad

Recipe By CRUNCHM
Rating
Published Apr 4th
Prep 15m Cook 45m Additional - Ready In 1h
Servings 8 servings Calories 170.6

This is a versatile, healthy salad that can easily be eaten as the main meal for lunch.

Recipe Ingredients

  • 2 ½ cups water
  • 1 cup lentils
  • ½ cup bulgur
  • salt to taste
  • 1 teaspoon olive oil
  • 1 onion, chopped
  • 3 cloves garlic, minced, or more to taste
  • 3 roma (plum) tomatoes, seeded and diced, or more to taste
  • 1 red bell pepper, chopped
  • ¼ cup balsamic vinegar, or to taste
  • 2 tablespoons olive oil, or to taste

Cooking Directions

  1. 1 Bring water and lentils to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until lentils are almost tender, about 15 minutes; add bulgur and salt. Cover saucepan and remove from heat; set aside until bulgur is tender and water is absorbed, about 20 minutes.
  2. 2 Heat 1 teaspoon olive oil in a skillet over medium heat; cook and stir onion and garlic until until tender and fragrant, 5 to 10 minutes. Add tomatoes and red bell pepper; cook and stir until red bell pepper is tender, 5 to 10 minutes.
  3. 3 Combine bulgur-lentil mixture and vegetable mixture in a bowl; add balsamic vinegar and 2 tablespoons olive oil and toss to coat.

Nutrition Facts

  • Calories 170.6
  • Carbohydrate 25.7 g
  • Fat 4.5 g
  • Fiber 9.8 g
  • Protein 7.9 g
  • Saturated Fat 0.6 g
  • Sodium 9.6 mg
  • Sugar 3.4 g

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Chef's Notes

You can change the oils and vinegar. I've used lemon-infused olive oils and fig-infused balsamic vinegar, for example. Adding avocado is always a good choice. It really doesn't look pretty, but it tastes great!; If the bulgur seems dry after sitting for 20 minutes, add more water.

Reviews

  1. Kross Sep 7, 2019 05:49 AM
    This is good but needs something- fresh herbs probably like raw parsley or cilantro and more veggies. I’m thinking the reviewer who prefers the tomatoes and garlic raw may be on to something.
  2. Liz H Sep 3, 2019 05:04 AM
    Not very flavorful.
  3. Darlene Good Jul 13, 2018 07:30 AM
    the instructions for cooking the lentils and bulgur is priceless! I did not cook the garlic and veggies because I prefer them raw but the combination of all create a very flavorful dish. Thanks.
  4. Finster Aug 3, 2014 05:30 PM
    Thought this was pretty good. I am not a fan of legumes but have been trying to find ways of sneaking them into my diet. The balsamic gives this a good flavor but I think next time I would use a greater ratio of vegetables to lentils.
  5. CRUNCHM Jun 27, 2014 07:38 PM
    My favorite part is how to cook the lentils and the bulgur in ONE pot! Aside from that it is a good template for many different combinations of vegetables and always tasty.
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