Ingredientes para Lentil Bulghur Salad
- 1 cup French green lentils
- 3 1/2 cups water
- 1 cup fine bulgur wheat
- 1/2 cup chopped walnuts
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 tablespoon red wine vinegar
- 1 clove minced garlic
- salt to taste
- freshly ground black pepper to taste
- Red Bell Pepper
- Green Bell Pepper
- 1/4 cup finely chopped red onion
- Celery
- Radishes
- 1/2 cup peeled and chopped cucumber
- Parsley
- 1/2 cup chopped tomatoes
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Como fazer Lentil Bulghur Salad
- Rinse 1 cup of French green lentils thoroughly in a sieve.
- Combine rinsed lentils and 2 1/2 cups of water in a saucepan. Bring to a boil.
- Reduce heat to low, cover, and simmer for 30-45 minutes, or until lentils are tender but still hold their shape.
- While lentils simmer, combine 1 cup of fine bulgur wheat with 1 cup boiling water in a bowl.
- Cover and let stand for 15 minutes, or until all water is absorbed. Fluff with a fork.
- Heat 1 tablespoon olive oil in an iron skillet over high heat.
- Add 1/2 cup walnut pieces and toast, stirring constantly, until golden brown (about 3-5 minutes). Set aside.
- In a small bowl, whisk together 2 tablespoons olive oil, 2 tablespoons lemon juice, 1 tablespoon red wine vinegar, 1 clove minced garlic, salt, and pepper to taste.
- Once lentils have cooled, add them to a large bowl.
- Add the cooked bulgur wheat, 1/2 cup chopped cucumber, 1/2 cup chopped tomatoes, 1/4 cup chopped red onion, and toasted walnuts.
- Pour dressing over the salad and gently toss to combine.
- Refrigerate for at least 1 hour to allow flavors to meld before serving. Enjoy!
Nutrition Information (Approximate per serving)
Sodium
17 g
Sugar
10g
Fat
13g
Carbs
10g
