Red Lentil Salad with Dried Fruit & Toasted Pine Nuts

Number of Servings: 6 (152 G)
Prep Time: 30 min.
Cook Time: 1 hour
Red Lentil Salad with Dried Fruit & Toasted Pine Nuts

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 for a Middle Eastern inspired flavor.


  • 1½ cups water
  • ½ tsp. cinnamon
  • ½ tsp. salt
  • 1 cup bulgur
  • ½ cup red lentils
  • 3 Tbsp. pine nuts, divided
  • 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


  1. 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).
  2. While bulgur is cooling, combine lentils 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.
  3. Toast pine nuts in a small dry skillet over medium-low heat until lightly browned (2-3 minutes). Transfer to a plate to cool.
  4. Add lentils, 2 tablespoons pine nuts, and remaining ingredients to the bulgur. Toss well. Sprinkle the remaining 1 tablespoon pine nuts on top.

Nutrition Facts

6 servings per container

Serving Size 152G

Amount per serving
Calories 270
% Daily Value*
Total Fat 8g 10%
Saturated Fat 1g 5%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 0mg 0%
Sodium 205mg 9%
Total Carbohydrate 46g 17%
Dietary Fiber 7.5g 26%
Total Sugars 15g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 24g
Protein 8g
Vitamin D 0mcg 0%
Calcium 47.8mg 4%
Iron 3.2mg 20%
Potassium 500mg 10%
Vitamin A 51.5mcg 6%
Vitamin C 13mcg 15%
Vitamin E 1.7mg 10%
Vitamin K 89mcg 70%
Thiamin 0.2mg 20%
Riboflavin 0.1mg 8%
Niacin 3.9mg 25%
Vitamin B6 0.2mg 15%
Folate 102.8mcg 26%
Vitamin B12 0mcg 0%
Biotin 0mcg 0%
Chloride 31.2mg 2%
Pantothenate 0.8mg 15%
Phosphorus 161.5mg 15%
Iodine 0mcg 0%
Magnesium 72.2mg 15%
Zinc 1.5mg 15%
Selenium 1.2mcg 2%
Copper 0.4mg 40%
Manganese 1.5mg 60%
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.


Water, Bulgur Wheat, Lentils, Dates, Dried Apricots (apricots And Sulphur Dioxide), Lemon Juice, Mint, Parsley, Olive Oil, Pine Nuts, Lemon Peel, Salt, Ground Cinnamon.

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