Herbed Lentil and Bulgur Tabbouleh
This Herbed Lentil and Bulgur Tabbouleh is a vibrant twist on the classic recipe, perfect for hot summer days or any time you crave something light and refreshing. Combining the nutty flavor of bulgur with the hearty texture of lentils, this dish is packed with nutrients and fresh herbs. The bright acidity of lemon juice and the aromatic qualities of parsley and mint elevate the flavors, making it a delightful side dish or a satisfying main course. Serve it chilled with a wedge of lemon and enjoy the burst of flavors that this vegetarian dish brings to your dining table.
N/A
Servings
N/A
Calories
12
Ingredients
Ingredients
water
6 cups (Use a mix of water and low-sodium vegetarian broth for added flavor.)
bulgur
1 cup (Rinsed and drained.)
lentils
1 cup (French green or brown lentils, picked over, rinsed, and drained.)
salt
to taste (Adjust according to broth or water used.)
black pepper
to taste (Freshly ground preferred.)
fresh lemon juice
1/3 cup (Juiced from fresh lemons.)
olive oil
2 tablespoons (Good quality extra virgin olive oil recommended.)
plum tomatoes
6 large (Chopped.)
English cucumber
1 (Peeled in alternating strips and chopped.)
green onions
3 (Thinly sliced.)
fresh parsley
1/2 cup (Chopped.)
fresh mint leaves
1/2 cup packed (Chopped.)
Instructions
1
In a 3-quart saucepan, bring 6 cups of water (or a combination of water and broth) to a boil over high heat.
2
In a medium bowl, place the bulgur and cover it with 2 cups of the boiling liquid. Let it stand for 30 minutes, then drain any excess liquid well.
3
In the same saucepan, add the remaining liquid and stir in the lentils along with 1/4 teaspoon of salt (or 1/2 teaspoon if using only water). Reduce the heat to low, cover, and simmer for 15-20 minutes, or until the lentils are tender. Drain the lentils well in a colander.
4
In a large mixing bowl, whisk together the lemon juice, olive oil, salt (adjusted to taste), and freshly ground black pepper until well combined.
5
Add the warm bulgur and cooked lentils to the bowl, stirring gently to coat all ingredients in the dressing. Let this mixture sit for 15 minutes to cool.
6
Once cooled, fold in the chopped tomatoes, cucumber, and green onions.
7
Cover the tabbouleh and refrigerate for at least 2 hours, or preferably overnight, to allow the flavors to meld.
8
Just before serving, stir in the freshly chopped parsley and mint. Garnish with lemon wedges for an extra zesty touch.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Herbed Lentil and Bulgur Tabbouleh?
It is a vibrant, nutrient-packed twist on the classic tabbouleh recipe that combines nutty bulgur with hearty lentils, fresh herbs, and a zesty lemon dressing.
What type of lentils are best for this recipe?
French green or brown lentils are recommended because they hold their shape well after cooking and provide a hearty texture.
Is this recipe vegetarian?
Yes, this is a vegetarian-friendly dish that uses plant-based ingredients like lentils and bulgur for protein and substance.
How long should I soak the bulgur?
The bulgur should stand in 2 cups of boiling liquid for 30 minutes before being drained of any excess liquid.
Can I use broth instead of water to cook the grains?
Yes, you can use a combination of water and low-sodium vegetarian broth to add extra depth of flavor to both the lentils and bulgur.
How long do the lentils need to simmer?
The lentils typically take 15-20 minutes to simmer until they are tender.
Why is the salad refrigerated for 2 hours before serving?
Refrigeration allows the various flavors from the herbs, lemon, and spices to meld together properly.
When should I add the fresh parsley and mint?
You should stir in the freshly chopped parsley and mint just before serving to maintain their bright color and fresh aroma.
What kind of cucumber is used in this tabbouleh?
An English cucumber is used, peeled in alternating strips and then chopped.
What is the primary dressing for this salad?
The dressing is a simple whisked combination of fresh lemon juice, olive oil, salt, and freshly ground black pepper.
Can I make this recipe ahead of time?
Yes, it is actually better when made ahead; letting it sit overnight in the refrigerator is recommended for the best flavor.
Is bulgur wheat gluten-free?
No, bulgur is a cereal food made from the cracked whole grains of several different wheat species, so it contains gluten.
How do I prepare the tomatoes?
Use 6 large plum tomatoes and chop them into bite-sized pieces before folding them into the salad.
Should I wash the lentils before cooking?
Yes, you should pick over the lentils, rinse them, and drain them before adding them to the saucepan.
What is the purpose of letting the bulgur and lentils sit in the dressing while warm?
Allowing them to sit for 15 minutes while warm helps the grains absorb the lemon and oil dressing more effectively.
How many cups of water are needed in total?
The recipe starts with 6 cups of liquid, using 2 cups for soaking the bulgur and the remainder for simmering the lentils.
Can I use dried mint instead of fresh?
While fresh mint is preferred for its aromatic quality, you can use dried mint in a smaller quantity, though it will change the fresh profile of the dish.
How should I serve the final dish?
Serve it chilled, garnished with lemon wedges for an extra zesty touch.
How many green onions are required?
The recipe calls for 3 thinly sliced green onions.
What size saucepan should I use?
A 3-quart saucepan is ideal for boiling the water and cooking the lentils.
Can I substitute the olive oil?
A good quality extra virgin olive oil is recommended for the best flavor, but any neutral salad oil could work in a pinch.
Does the recipe require specific salt amounts?
Use 1/4 teaspoon of salt if using broth, or 1/2 teaspoon if using only water, then adjust to taste at the dressing stage.
Is this dish suitable for summer?
Yes, its light, refreshing qualities and chilled serving temperature make it perfect for hot summer days.
Can I use red lentils?
Red lentils are not recommended as they tend to become mushy when cooked; green or brown lentils are better for maintaining texture in a salad.
How much lemon juice is needed?
You will need 1/3 cup of fresh lemon juice, which is typically juiced from fresh lemons.
How much parsley and mint should I use?
The recipe calls for 1/2 cup of chopped fresh parsley and 1/2 cup of packed chopped fresh mint leaves.
Is the bulgur cooked on the stove?
No, the bulgur is prepared by pouring boiling water over it and letting it soak, rather than boiling it on the stove.
What is the texture of this tabbouleh?
It has a hearty and slightly chewy texture thanks to the combination of bulgur and lentils, balanced by the crunch of fresh vegetables.
Can I add other herbs?
While parsley and mint are traditional, you could add fresh dill or cilantro if you enjoy those flavors.
How long do leftovers last?
When stored in an airtight container in the refrigerator, the tabbouleh will remain delicious for 3 to 4 days.