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Lentil Bulgur Salad
SUBMITTED BY:
Laura Bryant German
"Give any meal an exotic flair with this zesty twist on Middle Eastern tabbouleh--a traditional bulgur salad with tomatoes, onions and parsley. Laura Bryant German of West Warren, Massachusetts tosses her version with lentils and feta cheese."
RECIPE RATING:
Read Reviews
(5)
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PREP TIME
20 Min
COOK TIME
15 Min
READY IN
35 Min
SERVINGS
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Servings
US
METRIC
INGREDIENTS
1 1/2 cups boiling water
1 1/2 cups bulgur
5 cups water
1 1/2 cups dry lentils, rinsed
1 cup diced green onion
1 cup diced sweet red pepper
1/2 cup chopped green onions
1/2 cup minced fresh parsley
DRESSING:
1/3 cup cider vinegar
1/3 cup olive oil
1 tablespoon dried basil
1 tablespoon dill seed
1 teaspoon salt
1/4 teaspoon pepper
3/4 cup feta cheese
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DIRECTIONS
In a large bowl, pour boiling water over bulgur; let stand until the liquid is absorbed, about 30 minutes. Meanwhile, in a saucepan, bring water to a boil. Add lentils. Reduce heat; cover and simmer until tender, about 15 minutes. Drain. In another large bowl, combine bulgur and lentils; cool completely.
Add the peppers, onions and parsley. In a jar with a tight-fitting lid, combine the vinegar, oil, basil, dill, salt and pepper. Pour over salad; toss to coat. Crumble feta cheese over top; toss again. Cover and refrigerate for 4 hours or until serving.
FOOTNOTE
Nutritional Analysis: 1 cup equals 271 calories, 10 g fat (3 g saturated fat), 10 mg cholesterol, 370 mg sodium, 35 g carbohydrate, 13 g fiber, 13 g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 fat.
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REVIEWS
Reviewed on Aug. 21, 2007 by LKristine
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LKristine
Aug. 21, 2007
This is excellent! It has a very light, refreshing taste. You may notice that green onions appear twice on the recipe. I believe that the "1 cup green onion" is supposed to be green bell pepper. That's how I made it anyway. I may decrease the dill seed just a tiny bit next time.
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4 users found this review helpful
This is excellent! It has a very light, refreshing taste. You may notice that green onions...
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Reviewed on Apr. 2, 2008 by
Jenyfyr
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Jenyfyr
Apr. 2, 2008
Delicious! I made a batch of this (scaled down to 5 servings) on the weekend and have been enjoying it for lunch every day. My only changes were to cook the bulgur in chicken broth, and I subbed white white vinegar for the cider vinegar because that's what I had on hand. Oh, I also added in a few small cooked sliced chicken breasts. I love how healthy this recipe is and it keeps me full all afternoon. A definite keeper!
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2 users found this review helpful
Delicious! I made a batch of this (scaled down to 5 servings) on the weekend and have been...
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Reviewed on Apr. 5, 2008 by
amylouise
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amylouise
Apr. 5, 2008
very good, and it got better as it sat. has a strong, vinegar-y smell that may turn some people off, but it tastes great.
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1 user found this review helpful
very good, and it got better as it sat. has a strong, vinegar-y smell that may turn some...
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Reviewed on Dec. 3, 2007 by
HSILCOX
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HSILCOX
Dec. 3, 2007
Good stuff! I did add a can of diced tomatoes (which might have added more moistness and color than much real flavor), but otherwise made it as posted. I wonder if olives might also work...or cilantro (in lieu of the parsley)...but it really is good "as-is." Thanks!
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1 user found this review helpful
Good stuff! I did add a can of diced tomatoes (which might have added more moistness and...
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Reviewed on Jun. 22, 2008 by
chiquita632000
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chiquita632000
Jun. 22, 2008
Very Tasty! Excellent, super easy, healthy, and cheap! What could be better? I didn't add feta cause I didn't have any but served with whole wheat toast and cheddar cheese. Thank you!!!
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0 users found this review helpful
Very Tasty! Excellent, super easy, healthy, and cheap! What could be better? I didn't add feta...
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