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.
- 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.
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).
More From EatingWell
If you want to make the spread at your next party look...
Cool down with these healthy, homemade freezer pops. On hot...
If you’re looking for a new recipe to make for your Fourth of...
Put a fresh twist on your classic American fare with this...
From grilled chicken recipes to chicken salad recipes, our...
Having a snack attack? Stock your fridge and pantry with...
To round out your summer meal, enjoy one of our healthy...
Enjoy all the fruits and vegetables summer has to offer with...
What's a picnic without coleslaw and a salad? Our healthier...
You won’t waste half a day’s worth—or more—of calories with...
Beat the heat this summer with these easy recipes for your...
Fire up the grill, pull out the lawn chairs and celebrate...
Whether you’re in the mood for a sweet or salty snack, our...
We know summer can be a busy time of year, but be sure to...
Turmeric most often appears in Indian cuisine, as its flavor...
Cut saturated fat when you bake by swapping some of the...
- Ease of Preparation
- Total Time
- 1 hour or less
- Main Ingredient