Quick-cooking red lentils and bulgur make up the bulk of this hearty salad. Lemon juice and lemon zest add zip to the sweet dried fruits, mint, and cinnamon. The sweet and tart combination is a classic Middle Eastern flavor profile, and worth devouring.
Ingredients
- 1½ cups water
- ½ tsp. cinnamon
- ½ tsp. salt
- 1 cup bulgur
- ½ cup red lentils
- 3 Tbsp. pine nuts
- ½ cup chopped pitted dates
- ½ cup chopped dried apricots
- ½ cup chopped fresh parsley
- ⅓ cup chopped fresh mint
- 2 Tbsp. olive oil
- ¼ cup lemon juice
- 2 tsp. lemon zest
Directions
- Bring water, cinnamon, and 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 (30 minutes). Transfer to a large bowl and let cool to room temperature (15 minutes).
- While bulgur is cooling, place lentils in a medium pot with enough water to cover by 1 inch. Bring to a simmer and cook until the lentils are tender (15-20 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 (2-3 minutes). Transfer to a plate to cool.
- Add lentils, two-thirds of the pine nuts, and remaining ingredients to the bulgur. Toss well. Sprinkle the remaining third of the pine nuts on top.
Nutrition Facts
6 servings per container
Serving Size 152 g
| Amount per serving | ||
|---|---|---|
| Calories | 275 | |
| % Daily Value* | ||
| Total Fat 8.5g | 11% | |
| Saturated Fat 1g | 5% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 2.5g | ||
| Monounsaturated Fat 4g | ||
| Cholesterol 0mg | 0% | |
| Sodium 205mg | 9% | |
| Total Carbohydrate 46g | 17% | |
| Dietary Fiber 7.5g | 26% | |
| Total Sugars 14g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 16g | ||
| Protein 8g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 49.9mg | 4% | |
| Iron 3.4mg | 20% | |
| Potassium 495mg | 10% | |
| Vitamin A 51.6mcg | 6% | |
| Vitamin C 12.6mg | 15% | |
| Vitamin E 1.6mg | 10% | |
| Vitamin K 88.2mcg | 70% | |
| Thiamin 0.2mg | 15% | |
| Riboflavin 0.1mg | 6% | |
| Niacin 3.7mg | 25% | |
| Vitamin B6 0.2mg | 10% | |
| Folate 58.8mcg | 15% | |
| Vitamin B12 0mcg | 0% | |
| Biotin 0mcg | 0% | |
| Chloride 31.2mg | 2% | |
| Pantothenate 0.5mg | 10% | |
| Phosphorus 163.6mg | 15% | |
| Iodine 0mcg | 0% | |
| Magnesium 74.2mg | 20% | |
| Zinc 1.5mg | 15% | |
| Selenium 1.2mcg | 2% | |
| Copper 0.4mg | 50% | |
| Manganese 1.5mg | 70% | |
| Chromium 0mcg | 0% | |
| Molybdenum 1.2mcg | 2% | |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Water, Bulgur Wheat, Red Lentils, Dates, Dried Apricots (apricots And Sulphur Dioxide), Lemon Juice, Mint, Parsley, Olive Oil, Pine Nuts, Lemon Zest, Salt, Cinnamon.
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