Crunch's Lentil Salad

Crunch's Lentil Salad

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

Prep Time:
15 mins
Cook Time:
45 mins
Total Time:
60 mins
Yield:
8 servings
Servings:
8

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

Directions

Step 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.

Step 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.

Step 3
Combine bulgur-lentil mixture and vegetable mixture in a bowl; add balsamic vinegar and 2 tablespoons olive oil and toss to coat.

Cook’s Note:

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!

Nutrition Facts (per serving)

171
Calories
5g
Fat
26g
Carbs
8g
Protein
Nutrition Facts
Servings Per Recipe 8
Calories 171
% Daily Value *
Total Fat5g 6%
Saturated Fat1g 3%
Sodium10mg 0%
Total Carbohydrate26g 9%
Dietary Fiber10g 35%
Total Sugars3g
Protein8g
Vitamin C24mg 122%
Calcium30mg 2%
Iron2mg 13%
Potassium383mg 8%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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source by allrecipe

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