Bulgur and Lentil Salad

This is another one of those recipes that creates leftovers. Actually this one I prepared with the sole purpose of freezing in individual portions so that we would have healthy lunches on hand to take to work. Who wants to eat the dreaded sandwich every single day? Lentils, as opposed to most other dried beans, are very easy to cook up. They boil in about 20-30 minutes, no soaking time needed. Lentils are packed with fiber and they also give you tons of energy without spiking your blood sugar, so you won’t have that crash afterward. Bulgur is also very easy to cook and has many health benefits. It’s a whole grain that is also packed with fiber. This salad will definitely help get you through the day:) This recipe makes about 6 individual portions.

About 1.5 hours before you want to start the whole recipe, start soaking the bulgur. Add all the bulgur to a bowl that has a cover, cover with water, and let soak for 1.5 hours.


1- olive oil

2- 1 large onion, sliced thinly

3- 1 1/3 cup bulgur

4- 1 1/4 cup dry lentils

5- salt

6- 1/2 cup chopped mint

7- 2 tablespoons, plus 2 1/2 cup water


1- Start making the lentils- Add the lentils to a pot and fill with water. Bring the water to a simmer and cook for about 20 minutes or until tender (you may need more cooking time). Drain when done.

2- While the lentils cook, start to caramelize the onion. Heat the oil (about 2 turns of the pan) in a skillet over high heat. Add the onions and cook stirring frequently for about 5 minutes or until the onions begin to brown. Add the 2 tbs water, reduce heat to low, and cook, stirring frequently, until the onions are golden and very soft.

3- Add back to the pot in which the lentils were cooking, the bulgur, lentils, and onions. Add the remaining 2 1/2 cups water and bring to a boil. Once boiling, reduce heat and simmer until the water is gone. Stir in the mint and some additional salt to tase.

4- If freezing, allow to cool and then divide into baggies. Put the baggies into a gallon size bag to keep everything together and label the bag. The salad should be eaten within a month of freezing.

When serving this salad, you can add some lemon juice and yogurt, if desired.

Here’s to a healthy lunch.


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