Lentil and Bulgur Salad
The garlic in this tangy salad contains a potent cancer-fighter called allicin, which has been shown to help the body eliminate carcinogens and slow the growth of cancer cells. Serve this salad with wedges of fresh pita bread for a very satisfying meal.
Ingredients
4 1/2 cups water
1 cup dried brown or green lentils
1 cup bulgur
1 cucumber, diced
1 ripe tomato, diced
3 green onions, thinly sliced
1/4 cup freshly squeezed lemon juice
3 garlic cloves, minced or pressed
1/2-1 tsp salt
Preparation
Bring 2 1/2 cups of the water to a boil in a medium saucepan. Add the lentils, lower the heat, cover, and simmer for 25 to 30 minutes, or until tender. Check occasionally and add a small amount of extra water, if necessary, so the lentils don’t cook dry. Remove from the heat and let cool.
Place the remaining 2 cups of water in a small saucepan and bring to a boil. Add the bulgur, stir, remove from the heat, and cover. Let stand for about 25 minutes, until the bulgur is tender and all of the water has been absorbed. Let cool.
When the lentils and bulgur have cooled, combine them in a large bowl with the cucumber, tomato, green onions, lemon juice, garlic, and salt. Toss until evenly combined.
The flavors of this salad are best when it is served at room temperature. Leftover Lentil and Bulgur Salad will keep in a covered container in the refrigerator for up to 3 days.
PER SERVING: 162 calories; 2.3 g fat; 0.3 g saturated fat; 12.6% calories from fat; 0 mg cholesterol; 8.6 g protein; 29 g carbohydrate; 1.6 g sugar; 7.6 g fiber; 304 mg sodium; 32 mg calcium; 2.9 mg iron; 7.1 mg vitamin C; 115 mcg beta-carotene; 0.5 mg vitamin E
Additional Tips
If you have wheat allergies use 2 cups of cooked quinoa in place of bulgur.
Recipe by
Katherine Lawrence
