Green Lentil Tabbouleh – Lentils.org

Green Lentil Tabbouleh

  By lentilsorg      

July 13, 2015

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  • Prep: 1 Hour 15 Minutes
  • Cook: 5 Minutes

  • 1 Hour 15 Minutes

    5 Minutes

    1 Hour 20 Minutes

  • Yields: 6
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Directions

  1. PLACE bulgur in a medium bowl. Pour boiling water, salt, 3 Tbsp (45 mL) lemon juice, and oil over top and stir to combine. Cover and allow to sit for 1 hour.
  2. MEANWHILE, in a bowl, combine 1 Tbsp lemon juice, lentils, tomatoes, cucumbers, parsley, mint, and hemp hearts.
  3. WHEN the bulgur is ready, fluff with a fork and add to other salad ingredients. Season with salt and pepper. Garnish with parsley and hemp hearts.

Ingredients

½ cup (125 mL) bulgur wheat

1 cup (250 mL) boiling water

½ tsp (2 mL) salt

¼ cup (60 mL) lemon juice, divided

2 Tbsp (30 mL) canola oil

1 cup (250 mL) cooked or canned green lentils, drained and rinsed

1½ cups (375 mL) diced ripe tomatoes

1½ cups (375 mL) diced cucumber

1 cup (250 mL) chopped parsley (reserve some for garnish)

2 Tbsp (30 mL) chopped mint

3 Tbsp (45 mL) hemp hearts (reserve some for garnish)

salt & ground black pepper, to taste

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Nutrition Facts

Serving Size1 cup (250 mL)
Calories160
Sodium300 mg
Potassium212 mg
Protein7 g
Cholesterol0 mg
Sugar4 g
Total Fat7 g
Saturated Fat0.5 g
Total Carbohydrates19 g
Dietary Fiber5 g