Bulgur Salad with Lentils Recipe Video

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


Difficulty LevelVery EasyHealth IndexAverage
VegetarianMain Ingredient
Interest GroupHealthy


 Water4 1⁄2 Cup (72 tbs)
 Dried brown lentils/Green lentils1 Cup (16 tbs)
 Bulgur1 Cup (16 tbs)
 Cucumber1 , diced
 Ripe tomato1 , diced
 Green onions3 , thinly sliced
 Freshly squeezed lemon juice1⁄4 Cup (4 tbs)
 Garlic3 Clove (15 gm), minced or pressed
 Salt1 Teaspoon

Nutrition Facts

Serving size: Complete recipe

Calories 1052 Calories from Fat 47

% Daily Value*

Total Fat 5 g8.3%

Saturated Fat 0.47 g2.3%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 1977.7 mg82.4%

Total Carbohydrates 209 g69.7%

Dietary Fiber 31.8 g127.4%

Sugars 7.9 g

Protein 59 g117.1%

Vitamin A 53.1% Vitamin C 85.9%

Calcium 14.5% Iron 30.5%

*Based on a 2000 Calorie diet


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.

Editors Review

Do you have enough fiber in your daily food? Here is a great recipe to getting loads of protein and fiber in your daily food. Apart from the bulgur and lentils, this salad also contains cucumbers and scallions. The flavoring for this recipe comes from the garlic. Watch Katherine as she shows you how to prepare this salad.