Lentils.org

Recipe by

Lentils.org

View All

Lentil Tabbouleh Salad Bowl

Prep Time: 20 Minutes

Total time: 30 Minutes

Servings: 10

Lentils.org

Recipe by

Lentils.org

View All

Ingredients

Directions

Nutrition

Ingredients

    2 quarts (7 bunches)flat leaf Italian parsley, chiffonade (reserve stems)

    1 cup (2 bunches) mint, chiffonade (reserve stems)

    1/4 cup (60 mL) bulgur wheat, fine

    1/2 cup (125 mL) lemon juice, divided

    1/2 cup (125 mL) canola oil, divided

    1 tsp (5 mL) salt

    2 cups (500 mL) cucumber, diced

    2 cups (500 mL) tomatoes, small dice, drained

    1/2 cup (125 mL)white onion, minced

    1 tsp (5 mL) baharat or Lebanese 7-spice spice blend*

    5 cups (1.25 L) lentils, green, cooked

    5 cups (1.25 L) wheat berries, cooked

    10 oz (300 g) prepared hummus


Directions

  1. Cut the stems off of the parsley and mint and chop them finely. They can be pulsed in a food processor, but be cautious not to form a paste. Reserve.
  2. In a small bowl, add bulgur, 1/4 cup (60 mL) lemon juice, 1/4 cup (60 mL) oil, and salt. Stir to mix. Let sit for 5-10 mins for the bulgur to soak up some of the juice.
  3. Add parsley, mint, herb stems, cucumber, tomato, and onion to the bulgur. Season with spice blend, remaining lemon juice, and oil. Toss to coat well.
  4. Fold lentils and wheat berries together with the salad. Portion and garnish each serving with a 2 oz dollop of hummus prior to service.

*TO MAKE A LEBANESE 7-SPICE BLEND:
> Combine equal parts of the following ground spices: allspice, black pepper, cinnamon, cloves, nutmeg, fenugreek, powdered ginger.


Nutritional Information

  • Serving Size: 1 1/3 cups (325 mL)
  • Per serving:
  • Calories 460
  • Total Fat 15 g
  • Saturated Fat 1.5 g
  • Cholesterol 0 mg
  • Carbohydrates 66 g
  • Dietary Fibre 17 g
  • Sugar 4 g
  • Protein 20 g
  • Sodium 370 mg
  • Potassium 874 mg
  • Folate 294 mcg