Bulgur Salad with Green Lentils and Walnuts

In a medium saucepan, heat olive oil over medium-high heat. Reduce the heat to low; add the bulgur and onion. Cook, stirring, until the bulgur grains are coated with oil, toasted, fragrant, and uniformly brown, about 20 minutes. Add the lentils and cover with water by about 2 inches; bring to a boil. Reduce to a simmer, cover with a tight-ﬁtting lid and cook until just tender, about 20 minutes more. Add more water if necessary. Remove from the heat; allow to sit, covered, 5 minutes. Stir in 1 teaspoon of salt. Cool to room temperature.
In a small bowl, whisk all of the vinaigrette ingredients together.
When the lentil and bulgur mixture has cooled, add the vinaigrette, green onions, walnuts, and parsley. Mix well. Taste and adjust the seasoning if necessary. Garnish with feta cheese and serve at room temperature.

Banner Image:

Bulgur-Salad-with-Green-Lentils-and-Walnuts-1000.jpg

Grain:

Bulgur [1]

Ingredients:

Bulgur

½ cup extra virgin olive oil

2 cups medium grain bulgur

¾ cup minced yellow onion

1 cup green lentils

1 teaspoon salt

Vinaigrette

1 tablespoon lemon juice

1 tablespoon pomegranate molasses

2 teaspoons sherry vinegar

2 tablespoons walnut oil

1 teaspoon cumin seed, toasted and ground

1 teaspoon salt

¼ teaspoon freshly ground black pepper

¼ cup minced green onions

1 cup walnut pieces, toasted

¼ cup minced ﬂat leaf parsley

2 ounces feta cheese, crumbled

Active time:

30 minutes

Yield:

12 servings

Nutrition:

Calories: 320, Fat: 20g, Saturated Fat: 3g, Sodium: 440mg, Carbohydrate: 30g, Fiber: 6g, Protein: 9g

Author:

Photo courtesy of California Walnuts [2]. Recipe adapted from their original [2].

Diet:

Mediterranean DietVegetarian & Vegan Diet

Recipe tags:

Affordable

Course:

Salads

Dietary choice:

Vegetarian

Rating:

Description:

Celebrate summer by making this nourishing whole grain dish. Quick-cooking green lentils and bulgur team up with toasted walnuts to make a hearty salad with a distinctive Middle Eastern ﬂair.