Directions:
- Place lentils in a sieve, and rinse thoroughly.
- Transfer lentils to sauce pan with 2 1/2 cups water and bring to a boil.
- Reduce heat to low and simmer for 30-45 minutes, until lentils are tender but not mushy.
- Lentils should hold their shape. While lentils are simmering, place the bulghur wheat in a bowl.
- Boil the remaining cup of water and pour over the bulghur wheat. Cover and let stand until all water has been absorbed, about 15 minutes.
- Fluff bulghur wheat with a fork.
- When the lentils are done, pour off any remaining liquid and let the lentils cool.
- Heat an iron-cast skillet over high heat. Add walnut pieces and stir them constantly with a wooden spoon until they begin to brown.
- Turn off the heat and set aside. In a small bowl, mix olive oil, lemon juice, vinegar, garlic, and salt and pepper with a fork to make a dressing.
- Place lentils in a large bowl, preferably glass.
- With a wooden spoon, carefully mix in the bulghur wheat, followed by the chopped vegetables and the toasted walnuts.
- Pour dressing evenly over the salad, and mix in with a fork.
- Refrigerate salad at least one hour to allow the flavors to blend.
- Suggestions French lentils are small, dark-green lentils that can be found in most health food stores.
- If they are unavailable, substitute brown lentils.
- Bulghur wheat can also be found in health food stores and ethnic groceries.
- It comes in several different degrees of coarseness.
- For this recipe, the finely cracked variety is preferred.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 381.65 Kcal (1598 kJ) | ||
| Calories from fat | 203.19 Kcal | ||
| % Daily Value* | |||
| Total Fat | 22.58g | 35% | |
|---|---|---|---|
| Sodium | 416.2mg | 17% | |
| Potassium | 561.45mg | 12% | |
| Total Carbs | 31.19g | 10% | |
| Sugars | 3.66g | 15% | |
| Dietary Fiber | 14.54g | 58% | |
| Protein | 14.31g | 29% | |
| Vitamin C | 48.5mg | 81% | |
| Vitamin A | 1mg | 33% | |
| Iron | 19.9mg | 111% | |
| Calcium | 62.9mg | 6% | |
| Amount Per 100 g | |||
| Calories | 106.53 Kcal (446 kJ) | ||
| Calories from fat | 56.72 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.3g | 35% | |
|---|---|---|---|
| Sodium | 116.18mg | 17% | |
| Potassium | 156.72mg | 12% | |
| Total Carbs | 8.71g | 10% | |
| Sugars | 1.02g | 15% | |
| Dietary Fiber | 4.06g | 58% | |
| Protein | 3.99g | 29% | |
| Vitamin C | 13.5mg | 81% | |
| Vitamin A | 0.3mg | 33% | |
| Iron | 5.6mg | 111% | |
| Calcium | 17.5mg | 6% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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