Directions:
- This is a finely chopped salad, the greens should almost be confettied.
- Drain Lentils (if using) and place in saucepan with 2 cups of water. Bring to a boil. Lower heat, cover and simmer for about 15 mins or until just tender. Rinse with cold water until cooled completely. Drain very well and spread on a toweled sheet pan to dry further.
- Soak Burghul in water to cover by a half inch or so. (about 20 min) Drain well and squeeze out as much water as you can. Spread out on a sheet pan to dry further.
- Combine Onion with Cinnamon, Pepper, & Salt. Set Aside
- In a large bowl, combine Parsley, Scallions, Tomatoes, and Mint.
- Gently fold in Wheat and Lentils. Dress with half the lemon and oil. Refrigerate about 1 hour stirring the salad 3 times at 20 minute intervals. (This gives the wheat and lentils a chance to absorb the dressing flavors and any excess liquid released by the Tomatoes.)
- Stir in seasoned Onion and dress with remaining Lemon & Oil as needed. Adjust Seasonings. Stir thoroughly. The wheat and lentils should soak up most of the dressing. If there is too much liquid at the bottom, you either have too much dressing or the ingredients are too wet.
- To Serv: Surround the Salad with Pita, young Romain, and/or Grape Leaves. Use them to scoop up the salad in bites.
- Frequent Addition:
- Cucumber-Peas
- 1 cup finely chopped Cucumber and 1 cup whole fresh peas
- ** In the winter when tomatoes are out of season. Omit tomatoes and add an additional 1/2 cup Orange Lentils.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 616.57 Kcal (2581 kJ) | ||
| Calories from fat | 332.69 Kcal | ||
| % Daily Value* | |||
| Total Fat | 36.97g | 57% | |
|---|---|---|---|
| Cholesterol | 21.67mg | 7% | |
| Sodium | 630.07mg | 26% | |
| Potassium | 970.57mg | 21% | |
| Total Carbs | 58.48g | 19% | |
| Sugars | 39.46g | 158% | |
| Dietary Fiber | 10.35g | 41% | |
| Protein | 9.87g | 20% | |
| Vitamin C | 81mg | 135% | |
| Vitamin A | 3.3mg | 110% | |
| Iron | 357.9mg | 1988% | |
| Calcium | 447.1mg | 45% | |
| Amount Per 100 g | |||
| Calories | 171.26 Kcal (717 kJ) | ||
| Calories from fat | 92.41 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.27g | 57% | |
|---|---|---|---|
| Cholesterol | 6.02mg | 7% | |
| Sodium | 175.01mg | 26% | |
| Potassium | 269.59mg | 21% | |
| Total Carbs | 16.24g | 19% | |
| Sugars | 10.96g | 158% | |
| Dietary Fiber | 2.87g | 41% | |
| Protein | 2.74g | 20% | |
| Vitamin C | 22.5mg | 135% | |
| Vitamin A | 0.9mg | 110% | |
| Iron | 99.4mg | 1988% | |
| Calcium | 124.2mg | 45% | |
* 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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