Bulgur Salad with Green Lentils and Walnuts
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.
Active time
30 minutesTotal time
1 hour 30 minutes Yield
12 servingsNutrition
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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
Instructions
- 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.
Photo courtesy of California Walnuts. Recipe adapted from their original.
Nutrition
Calories: 320Fat: 20g
Saturated Fat: 3g
Sodium: 440mg
Carbohydrate: 30g
Fiber: 6g
Protein: 9g
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