Bulgur Salad with Green Lentils and Walnuts

Course: Appetizers / Snacks, Entrees, Salads
Difficulty: Easy
Pulse Type: Lentils
Specialty Diet: Vegan, Vegetarian
Nutrition: 500 calories or less, 7g+ protein
Prep Time: 15 minutes
Cook Time: 50 minutes
Total Time: 1 hour 5 minutes
Servings: 6 cups
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Ingredients

Bulgur:

  • 1/2 cup olive oil extra virgin
  • 2 cups bulgur medium cut
  • 3/4 cup onion yellow; minced
  • 2 cups water hot
  • 1 tsp salt
  • 1 cup lentils, green
  • 1 tbsp olive oil extra virgin

Vinaigrette:

  • 1 tbsp lemon juice
  • 1 tbsp pomegranate molasses
  • 2 tsp sherry vinegar
  • 2 tbsps walnut oil
  • 1 tsp cumin seeds; toasted, ground
  • 1 1/2 tsp salt
  • 1/4 tsp black pepper freshly ground
  • 1/4 cup green onions minced
  • 1 cup walnuts California; pieces, toasted
  • 1/4 cup parsley Italian; minced

Optional Garnish:

  • 2 ounces feta cheese French; crumbled

Instructions

  1. In a medium saucepan, heat the oil over medium-high heat. Reduce the heat to low; add the bulgur and onion. Cook, stirring, until the bulgur grains are coated with oil, toasted, fragrant and uniformly brown, about 20 minutes. Add the hot water and salt; bring to a boil. Reduce the heat to low; cover with a tight-fitting lid and cook until just tender, about 30 minutes. Remove from the heat; allow to sit 20 minutes. Allow to come to room temperature. Place the bulgur in a medium mixing bowl.
  2. Meanwhile, put the lentils in a small saucepot and cover with 2 inches of cold water. Add 1 teaspoon salt and bring to a boil. Reduce to a simmer and cook the lentils until tender. Remove from the heat; drain; place in a shallow pan. Drizzle with 1 tablespoon of olive oil. Cool to room temperature. You can speed up the process and put into the refrigerator. In a small bowl place all of the vinaigrette ingredients. Whisk to combine. When the lentils have cooled a bit, add to the bulgur, along with the vinaigrette, green onions, walnuts and parsley. Mix well. Taste and adjust the seasoning if necessary. Serve at room temperature. Garnish with the feta cheese if you wish!