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