Red Lentil Salad with Dried Fruit & Toasted Pine Nuts
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.
- 1 1/2 cups water
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon salt, divided
- 1 cup bulgur
- 1/2 cup red lentils, (see Note), rinsed and picked over
- 3 tablespoons pine nuts
- 1/2 cup chopped pitted dates
- 1/2 cup chopped dried apricots
- 1/2 cup chopped fresh parsley
- 1/3 cup chopped fresh mint
- 2 tablespoons extra-virgin olive oil
- 1/4 cup lemon juice
- 2 teaspoons freshly grated lemon zest
- 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.
- 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 & Notes
- 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.
Per serving: 285 calories; 8 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 42 g carbohydrates; 0 g added sugars; 8 g protein; 7 g fiber; 206 mg sodium; 315 mg potassium.
Nutrition Bonus: Fiber (37% daily value), Vitamin C (25% dv), Iron (20% dv).
Carbohydrate Servings: 2 1/2
Exchanges: 2 starch, 1 fruit, 1 very lean meat, 1 fat (mono).
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- Ease of Preparation
- Total Time
- 1 hour or less
- Main Ingredient