Quick-cooking red lentils and bulgur team up to make this hearty fiber-rich salad. Tart lemon juice plays against the sweet flavors of dried fruits, mint and cinnamon for a distinctive Middle Eastern flair; serve alongside grilled lamb or chicken.

EatingWell Test Kitchen
Source: EatingWell Magazine, Holiday Issue 1996
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Bring water, cinnamon and 1/4 teaspoon salt to a boil in a small saucepan; stir in bulgur, remove from the heat, cover the pan and set aside until the water has been absorbed, about 30 minutes. Transfer to a large bowl and let cool to room temperature, about 15 minutes.

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  • Meanwhile, combine lentils and the remaining 1/4 teaspoon salt in a saucepan; add enough water to cover by 1 inch. Bring to a simmer and cook until the lentils are just tender, 10 to 15 minutes. Drain and rinse under cold water, pressing firmly to remove excess water.

  • Toast pine nuts in a small dry skillet over medium-low heat until lightly browned, 2 to 3 minutes. Transfer to a plate to cool.

  • Add lentils, dates, apricots, parsley, mint, oil, lemon juice and zest, and half the pine nuts to the bulgur. Toss well. Sprinkle the remaining pine nuts on top.

Tips

Make Ahead Tip: Cover and refrigerate for up to 2 days.

Ingredient Note: Red lentils are a useful addition to your pantry because they cook in just 10 to 15 minutes. They are excellent in soups, salads and vegetarian stews. You can find them in the natural-foods section of your supermarket or through online sources.

Give grains a cooldown: To cool grains down quickly, spread them out on a foil-lined baking sheet. The surface area helps speed cooling, while the foil prevents any residual flavors on the pan from seeping in.

Nutrition Facts

251.1 calories; protein 8.2g 16% DV; carbohydrates 39.6g 13% DV; exchange other carbs 2.5; dietary fiber 5.8g 23% DV; sugars 10.2g; fat 8g 12% DV; saturated fat 0.9g 5% DV; cholesterolmg; vitamin a iu 739IU 15% DV; vitamin c 12.3mg 21% DV; folate 25.1mcg 6% DV; calcium 44mg 4% DV; iron 2.4mg 13% DV; magnesium 61.3mg 22% DV; potassium 295.9mg 8% DV; sodium 205.9mg 8% DV; thiamin 0.1mg 9% DV.

Reviews (1)

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  • 5 star values: 1
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Rating: 5 stars
10/30/2011
This salad was AWESOME. There are a lot of ingredients to prepare which seemed a little daunting if you like speedy meals but it was well worth the effort. I wouldn't have imagined all the flavors could have blended so well. Even my husband who doesn't like things that are 1. healthy 2. contain the word bulgar 3. dried fruit 4. lemon zest loved it and wants it for dinner tomorrow as well. Read More