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Lentil and Bulgur Salad

February 16, 2012

There is a more than a slight sense of relief in the depths of my belly.  Christmas and Valentine’s Day are WAY to close together, I didn’t even have time to breathe and it happened all over again.  I am so glad that there are no more holidays for a while, wait a second, when is Easter?  I think I need at least a month to recover from Valentine’s Day.  Ha.  Would you listen to me whine, enough is enough, right?!!

One of the reasons my belly is so relieved is because of this nourishing lentil and bulgur salad.  One of the pitfalls, if you can call it that, to food blogging is consuming all of the wonderful food we post.  When holidays are in full swing we tend to eat a lot of sweet, and sugary treats.  I try to offset the imbalance by eating light and healthy salads that are loaded with proteins, vitamins, and minerals just like this lentil and bulgur salad.

Did you know that lentils, a small but nutritionally mighty member of the legume family, are a very good source of cholesterol-lowering fiber.  Lentils also provide moderate amounts of six important minerals, two B-vitamins, and protein—all with virtually no fat. There are only 230 calories in one cup of cooked lentils, they fill you up-not out 🙂  Lentils provide slow burning complex carbohydrates.  They can increase your energy by replenishing your iron stores. Particularly for menstruating women, who are more at risk for iron deficiency, boosting iron stores with lentils is a good idea–especially because, unlike red meat, another source of iron, lentils are not rich in fat and calories. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism, according to the world’s healthiest foods.

Lentil and Bulgur Salad
Ingredients

   3/4 cup lentils, picked over and rinsed
¾ cup fine-grain bulgur wheat
Coarse salt and ground pepper
1 1/2 cups cherry tomatoes, halved
3/4 cup thinly sliced green onions
1/4 cup fresh lemon juice
2 tablespoons olive oil
1/3 cup crumbled feta cheese, optional

To Prepare

In a medium saucepan, cover lentils with water by 1 inch. Bring to a boil; reduce to a simmer. Cover, and cook until lentils are tender but still holding their shape, 15 to 20 minutes. Drain well.
Meanwhile, bring 1 cup water to a boil in a small saucepan. Stir in bulgur,1/2 teaspoon salt, and 1/4teaspoon pepper. Cover; remove from heat, and let stand until bulgur has absorbed liquid, 30 minutes.
Transfer bulgur to a large bowl. Gently stir in lentils, tomatoes, green onions, lemon juice, and oil. Serve sprinkled with feta, if you so desire.

Makes 4 servings
Sources Martha Stewart
&
The World’s Healthiest Foods

If you are trying to get back on track with your eating habits after Valentine’s Day, start with this salad!  Your belly will thank you for it 🙂

Not into lentils?  Check out one of these recipes, Bulgur Salad with Cherry Tomatoes, Cucumbers, and Mint, Bulgur Salad with Feta and Pine Nuts,  or Breakfast Bulgur Porridge.

From our kitchen to yours,
Sydney Jones

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3 Comments leave one →
  1. February 16, 2012 7:47 pm

    I always learn something from your posts. I love bulgur in tabouli (sp). I love that you put lentils with it.

  2. February 17, 2012 7:56 am

    What a great recipe! Love, love lentils! Thanks for sharing!

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