Lentils With Bulgur And Herb Salad Food

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BULGUR & LENTILS



Bulgur & Lentils image

Caramelized onions add deep flavor to this fast take on the Middle Eastern dish mjadra, a simple vegetarian recipe featuring bulgur and lentils. Serve with a salad of chopped parsley, tomato and cucumber tossed with a lemon vinaigrette.

Provided by EatingWell Test Kitchen

Categories     Healthy Grain Recipes

Time 30m

Number Of Ingredients 9

2 tablespoons extra-virgin olive oil
3 cups thinly sliced onions
½ teaspoon salt
2 tablespoons plus 1 1/4 cups water, divided
1 1/2 cups cooked or canned (rinsed) lentils (see Tips)
2/3 cup bulgur (see Tips)
¼ cup minced fresh mint, divided
¼ cup nonfat plain yogurt
1 lemon, cut into wedges

Steps:

  • Heat oil in a large skillet over high heat. Add onions and salt; cook, stirring frequently, until the onions begin to brown, about 5 minutes. Reduce heat to low, add 2 tablespoons water and cook, stirring frequently, until the onions are golden brown and very soft, 13 to 15 minutes.
  • Stir in lentils, bulgur and the remaining 1 1/4 cups water. Bring to a boil over high heat. Reduce heat and simmer, stirring occasionally, until the water is absorbed, 7 to 8 minutes. Stir in 2 tablespoons mint. Serve with the remaining mint, yogurt and lemon.

Nutrition Facts : Calories 278.3 calories, Carbohydrate 43.6 g, Cholesterol 0.3 mg, Fat 7.8 g, Fiber 11.1 g, Protein 11.6 g, SaturatedFat 1.1 g, Sodium 315.5 mg, Sugar 6.8 g

HERBED BULGUR-LENTIL PILAF



Herbed Bulgur-Lentil Pilaf image

Provided by Ellie Krieger

Categories     side-dish

Time 1h30m

Yield 4 servings, 1 serving equals 1 cup pilaf

Number Of Ingredients 13

1/2 cup green lentils
1 cup bulgur
4 cups low-sodium chicken broth
1 tablespoons plus 2 teaspoons olive oil
1 small red onion, finely diced (1 cup)
1 yellow pepper, seeded and finely diced
3 tablespoons chopped fresh flat-leaf parsley
2 tablespoons chopped fresh basil leaves
2 tablespoons chopped fresh chives
1 teaspoon lemon zest
1 tablespoon lemon juice
1/2 teaspoon salt
1/4 teaspoon pepper

Steps:

  • Place lentils and 2 cups broth in a small saucepan and bring to a boil. Boil 5 minutes, then reduce to a simmer and cook until lentils are tender and most liquid is dissolved, about 30 minutes. Drain any remaining liquid. While lentils are cooking, place bulgur and remaining 2 cups chicken broth in another small saucepan and bring to a boil. Reduce heat and simmer until most liquid is dissolved and bulgur is tender, about 13 to15 minutes. Remove from heat and fluff with a fork. Add the bulgur to the lentils.
  • Heat 2 teaspoons of the oil in a skillet over medium heat. Add onions and cook, stirring, until tender, about 5 minutes. Add peppers and cook until peppers are tender, another 5 minutes. Add the onion mixture to bulgur-lentil mixture. Stir in parsley, basil, chives, lemon zest, lemon juice remaining 1 tablespoon olive oil, salt and pepper and toss to incorporate.

Nutrition Facts : Calories 300 calorie, Fat 8 grams, SaturatedFat 1.5 grams, Cholesterol 0 milligrams, Sodium 370 milligrams, Carbohydrate 47 grams, Fiber 11 grams, Protein 15 grams, Sugar 3 grams

BULGUR AND LENTIL SALAD



Bulgur and Lentil Salad image

The best lentils for this hearty salad are French green lentils or black beluga lentils. They're more likely to stay intact while cooking than brown lentils.

Provided by Martha Rose Shulman

Categories     easy, lunch, weekday, salads and dressings, main course, side dish

Time 45m

Yield Serves six

Number Of Ingredients 13

1 cup green or beluga lentils, rinsed and picked over
1 small onion, cut in half
2 garlic cloves, slightly crushed
1 bay leaf
Salt to taste
1 cup fine or medium bulgur
4 scallions, thinly sliced (more to taste)
4 to 6 radishes, thinly sliced
1 cup finely chopped parsley
2 to 4 tablespoons finely chopped fresh mint
1/3 cup fresh lemon juice
1 teaspoon cumin seeds, lightly toasted and ground
1/2 cup extra virgin olive oil

Steps:

  • Combine the lentils, onion, garlic and bay leaf in a saucepan, and add 2 to 3 cups water, enough to cover by an inch or two. Bring to a gentle boil, add salt to taste, reduce the heat, cover and simmer 25 minutes until tender but intact. Remove from the heat. Remove and discard the onion, garlic cloves and bay leaf. Drain.
  • Meanwhile, place the bulgur in a medium bowl, and add salt to taste. Cover with 2 cups hot or boiling water, and allow to sit for 20 to 25 minutes until most of the water is absorbed. Drain through a strainer and squeeze out the water.
  • Combine the lentils, bulgur, scallions, radishes, parsley and mint in a large bowl or salad bowl. Whisk together the lemon juice, cumin, salt and pepper to taste, and the olive oil. Toss with the salad, and serve.

Nutrition Facts : @context http, Calories 372, UnsaturatedFat 16 grams, Carbohydrate 43 grams, Fat 19 grams, Fiber 8 grams, Protein 12 grams, SaturatedFat 3 grams, Sodium 309 milligrams, Sugar 2 grams

LENTIL AND BULGUR SALAD



Lentil and Bulgur Salad image

Lentils, bulgur, and feta cheese give this salad its Middle-Eastern flavor. Pack it for a picnic, or serve it with crisp lettuce as a light supper.

Provided by Martha Stewart

Categories     Food & Cooking     Salad Recipes

Time 45m

Number Of Ingredients 8

3/4 cup lentils, picked over and rinsed
1 box (5.25 ounces) fine-grain bulgur wheat, (scant 3/4 cup)
Coarse salt and ground pepper
1 pint cherry or grape tomatoes, halved (2 cups)
3/4 cup thinly sliced scallions, (4 to 6 scallions)
1/4 cup fresh lemon juice
2 tablespoons olive oil
1/3 cup crumbled feta cheese

Steps:

  • In a medium saucepan, cover lentils with water by 1 inch. Bring to a boil; reduce to a simmer. Cover, and cook until lentils are tender but still holding their shape, 15 to 20 minutes. Drain well.
  • Meanwhile, bring 1 cup water to a boil in a small saucepan. Stir in bulgur,1/2 teaspoon salt, and 1/4teaspoon pepper. Cover; remove from heat, and let stand until bulgur has absorbed liquid, 30 minutes.
  • Transfer bulgur to a large bowl. Gently stir in lentils, tomatoes, scallions, lemon juice, and oil. Serve sprinkled with feta.

Nutrition Facts : Calories 367 g, Fat 11 g, Fiber 19 g, Protein 18 g

LENTILS WITH BULGUR AND HERB SALAD



Lentils With Bulgur And Herb Salad image

Provided by Mark Bittman

Categories     dinner, one pot, salads and dressings, appetizer, main course

Time 45m

Yield 4 to 6 servings

Number Of Ingredients 15

1/2 cup brown or green lentils, washed and picked over
1/2 large red onion, peeled and thinly sliced
Salt and pepper
4 tablespoons extra virgin olive oil
1 teaspoon minced garlic
2 tomatoes (canned are fine), chopped
1/2 teaspoon cayenne or dried red chili flakes, or to taste
1 teaspoon ground cumin
1 cup medium-grain bulgur
3 cups chicken, beef or vegetable stock (approximately), preferably homemade, or water
1/2 cup chopped fresh mint leaves
1/2 cup chopped fresh parsley leaves
2 or 3 cups chopped mesclun or romaine
Lemon juice
1 cup low-fat yogurt

Steps:

  • If time allows soak lentils in cold water to cover an hour or more. Drain. Soak onion in salted water to cover until ready to serve.
  • Put 1 tablespoon oil in a large deep saucepan, and turn heat to medium. A minute later add garlic and cook until fragrant, another minute or so. Add tomato, cayenne and cumin and cook until tomato is soft, 2 to 3 minutes.
  • Add bulgur and cook, stirring, 3 to 4 minutes, then add liquid and lentils. Bring to a boil, then cover, and adjust heat so mixture simmers steadily. Cook for 20 to 30 minutes or until lentils and bulgur are tender and all liquid is absorbed. If mixture starts to dry out, add liquid as needed and continue cooking. You will definitely need to add liquid if you did not soak the lentils. If mixture is too wet, raise heat a bit and cook uncovered, stirring, until it dries out.
  • Toss herbs and lettuce with remaining olive oil and lemon juice to taste; add salt and pepper to taste. Serve lentil-bulgur mixture topped with dressed greens, drained onions and a dollop of yogurt on the side.

Nutrition Facts : @context http, Calories 266, UnsaturatedFat 8 grams, Carbohydrate 36 grams, Fat 10 grams, Fiber 7 grams, Protein 10 grams, SaturatedFat 2 grams, Sodium 676 milligrams, Sugar 5 grams

BULGUR AND LENTIL SALAD WITH TARRAGON AND WALNUTS



Bulgur and Lentil Salad with Tarragon and Walnuts image

Categories     Salad     Side     Vegetarian     Walnut     Lentil     Summer     Chill     Tarragon     Bulgur     Simmer     Gourmet     Sugar Conscious     Vegan     Pescatarian     Dairy Free     Peanut Free     Soy Free     Kosher

Yield Serves 4 as an entrée or 6 as a side dish

Number Of Ingredients 11

1/3 cup finely chopped shallot
3 tablespoons tarragon wine-vinegar
1/2 cup brown or green lentils, preferably lentilles du Puy (French green lentils)
1 1/2 cups water
1 cup bulgur, preferably fine
1 teaspoon salt
1/2 cup finely chopped celery
1/2 cup finely shredded carrot
3 tablespoons finely chopped tarragon leaves
3 tablespoons olive oil, preferably extra-virgin
1/2 cup walnuts, toasted lightly and chopped fine

Steps:

  • In a small bowl combine shallot and 1 tablespoon vinegar. In a small saucepan simmer lentils in water to cover by 2 inches until just tender but not falling apart, 15 to 20 minutes, and drain well. Add hot lentils to shallot mixture and season with salt and pepper. Cool mixture, stirring occasionally.
  • In a small heavy saucepan combine 1 1/2 cups water, bulgur, and salt and simmer, covered, until water is absorbed, 12 to 15 minutes. Transfer bulgur to a large bowl and cool completely, stirring occasionally.
  • Add lentils to bulgur with celery, carrot, tarragon, remaining 2 tablespoons vinegar, oil, walnuts,and salt and pepper to taste and toss well. Salad may be make 1 day ahead and chilled, covered. Bring salad to room temperature before serving.

LENTIL AND BULGUR SALAD



Lentil and Bulgur Salad image

This salad is sort of a tabouleh with lentils, adding extra elements of nutrition, texture and taste.

Provided by Geema

Categories     Grains

Time 50m

Yield 4 serving(s)

Number Of Ingredients 11

3/4 cup lentils, rinsed
3/4 cup fine grain Bulgar wheat
sea salt
fresh pepper
1 pinch cayenne pepper
2 cups cherry tomatoes, halved
4 -6 scallions, thinly sliced
1 cup fresh parsley, chopped
1/4 cup fresh lemon juice
3 tablespoons olive oil
1/3 cup crumbled feta cheese

Steps:

  • Cover lentils with water by 1 inch in a medium pan.
  • Bring to a boil; reduce to a simmer.
  • Cover and cook until lentils are tender but still holding their shape, 15-20 minutes.
  • Drain the lentils.
  • Bring 1 cup of water to a boil in a small saucepan.
  • Stir in the bulgur, 1/2 teaspoon salt, and pepper to taste.
  • Cover, remove from heat and let sit until bulgur has absorbed liquid, about 30 minutes.
  • Transfer bulgur to a large bowl.
  • Gently stir in the lentils and all remaining ingredients.

Nutrition Facts : Calories 220.9, Fat 13.3, SaturatedFat 3.4, Cholesterol 11.1, Sodium 156.7, Carbohydrate 20.3, Fiber 6.3, Sugar 4, Protein 7.6

RED LENTIL AND BULGHUR SALAD



Red Lentil and Bulghur Salad image

Provided by Martha Stewart

Categories     Food & Cooking     Salad Recipes

Number Of Ingredients 9

2 cups red lentils
1 cup fine bulghur wheat
1/2 cup plus 6 tablespoons extra-virgin olive oil
Herbamare
3 onions, cut into small dice
1 large red pepper, cored, seeded, and cut into chunks
1 medium tomato, peeled, seeded, and diced
1/2 cup coarsely chopped fresh flat-leaf parsley
1/4 cup thinly sliced scallion

Steps:

  • In a medium saucepan, combine lentils and 5 cups water. Bring to a boil over high heat. Reduce to a simmer and cook, until lentils are soft, 15 to 20 minutes. Stir in bulghur and 1/2 cup oil. Season with herbamare. Cover and remove from heat. Let stand for 10 minutes.
  • Meanwhile, In a large skillet, heat 5 tablespoons oil over medium-high heat. Add onions, and cook, stirring occasionally, until brown, 15 to 20 minutes.
  • Place red pepper in a food processor and puree. In a small nonstick skillet, heat remaining tablespoon oil over medium heat. Add red pepper, and cook, stirring frequently, until puree becomes dry, 10 to 15 minutes.
  • Add onions and red-pepper puree to lentils, and stir to combine. Taste and adjust for seasoning. Transfer to serving dish. In a small bowl, stir together tomato, parsley, and scallion. Serve lentils garnished with tomato mixture.

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