Tag Archives: high protein salads

Lentil Bulgur Salad

Lentil Bulgur Salad

This grain salad is a glorious blend of many of our favorite ingredients: parsley, olive oil, garlic, and the perfect twist of lemony zest. Served as an appetizer or as the centerpiece of a light supper menu, you’ll love the versatility of flavors and textures this high-protein salad offers.

Ingredients:
1 c. green or brown lentils
1 bay leaf
3/4 c. fine or medium bulgur
5 scallions, including some of the green tops, thinly sliced
2 garlic cloves, minced
Zest of two lemons
6-9 T. fresh lemon juice
1/4 c. extra virgin olive oil
1 t. mild paprika
2 c. finely chopped fresh parsley
1/4 c. chopped fresh mint (or 2 T. dried)

To prepare:
In a saucepan cover lentils with water, add bay leaf, and about half a teaspoon of salt. Bring the lentils to a boil, then lower heat, and cook them until they’re tender but firm, about 20 minutes or so. Meanwhile, put the bulgur in a bowl and pour in just enough boiling water to cover the grains. Let it stand for 20-30 minutes, until the grains have absorbed the water and are tender.

In a separate deep bowl, whisk together the scallions, garlic, lemon zest, lemon juice, oil, paprika, and about a teaspoon of salt.

When the lentils are tender-firm, drain off the excess water (if any) and add the hot beans to the dressing. Pour off or press out any remaining water from the bulgur and add it along with the parsley and mint.

Toss all the ingredients gently and season to taste with salt and pepper.