Lemony Lentil Tabouleh

 

Sorry if you came here expecting cake this  morning. You will be disappointed if you did, but maybe not because what I am sharing is just as delicious as cake, except in a different way.  

My sister Cindy has a blog called Flat Belly Files (Real Food for Real People) which I really wish that she would keep up. A proponent of healthy eating, it is filled with loads of great nutritional  facts, recipes and ideas.  She hasn't updated it in a while unfortunately.  

 

 

This is a tasty and delicious recipe that I got from my sister.  She has it on her blog. Its really tasty and whilst it might look complicated, it really isn't.  I know its not really pretty, but don't let that put you off!

Its one of the tastiest salads going and it is filled with loads of fiber and protein.  You can make up a batch of this and keep it in the refrigerator and you are good for lunch for a few days. The original recipe makes four to five servings.  I down-sized it to make only two to three servings.

 

It is filled with plenty of crisp fresh vegetables and meaty flavor-filled lentils.  There is plenty of bulgur in this which is traditional to Tabouleh as well, plus lots of herbs and a fresh lemony dressing.

Everything is natural.  There is nothing so far out of the ordinary as to be unobtainable, plus it is quite simply healthy, tasty good nutritious eating.

It also makes a perfectly portable delicious lunch for those of you who are on the go! 

 

WHAT YOU NEED TO MAKE LEMONY LENTIL TABOULEH

Simple fresh and store cupboard ingredients. It looks like a lot, but that is because there are three main components to the recipe as well as a dressing.

For the bulgur:

• 1/2 cup (95g) bulgur
• 1/2 cup (120ml boiling water
• 1/4 tsp salt

For the lentils:

• 1/2 cup (95g) dried green lentils
• 2 cloves garlic, peeled and bruised
• 2 small bay leaves, broken
• 1 1/2 cups (360ml) water

You will also need:

• 1/2 stalk celery, trimmed and finely chopped
• 1/4 green pepper, trimmed and finely chopped
• 1/4 red pepper, trimmed and finely chopped
• 1/4 red onion, peeled and finely chopped
• 1/4 cup (small handful) finely chopped fresh parsley
• 2 TBS chopped fresh mint
• 2 TBS chopped fresh dill
• 1/4 cup (60g) crumbled feta cheese

For the dressing:

• 2 TBS extra virgin olive oil
• the juice of half a lemon
• salt and black pepper to taste

 

Bulgur wheat is a low calorie whole grain that provides various nutrients and is an especially good source of manganese, magnesium, iron, protein, and fiber. For some reason it is not that easy to procure here where I live. I found mine on Amazon. 

I use Bob's Red Mill Whole Grain Red Bulgur.  Its non GMO.  I also used President's Choice Organic Green Lentils, which I am able to purchase at our local SuperStore.

Everything else is pretty self explanatory.

 

HOW TO MAKE LEMONY LENTIL TABOULEH

There are a few simple components to this dish. Cooking the lentils, cooking the bulgur, chopping the vegetables, making the dressing and tossing everything together.

You can use canned already cooked lentils if you with, but for this smaller batch I highly recommend that you cook your own. Its not hard to do. In fact I recommend you cook your own for the full batch also. There is really no comparison. Home cooked are just tastier.

 

First cook the lentils. Put them into a saucepan with the water, garlic and bay leaves. Bring to the boil and then reduce to a simmer. Simmer gently for 20 to 25 minutes. They should be soft but still holding their shape. Drain, rinse with cold water and drain again. Discard the garlic and the bay leaves. Set aside.

For the bulgur measure it into a bowl. Add the salt and the boiling water. Stir, cover and then leave to sit for about 1/2 hour. At the end of that time all of the liquid should have been absorbed.

Prepare all of your vegetables and place them into a bowl. Add the drained lentils and the soaked bulgur. Toss together well to combine.

Whisk together the dressing ingredients until blended and thick. Pour over the salad in the bowl. Mix everything well together. Taste and adjust seasoning as required.

Cover tightly and chill for an hour or two prior to serving.

 

This really is delicious. So easy to make as well. Once you have all of the components ready, it goes together in a flash. The hardest part is waiting the two hours for the flavors to meld together!

I served mine with some sliced tomatoes and cucumbers. You can also halve some cherry tomatoes and add them to the salad if you wish.

Low glycemic. High in nutrients. Good for your heart and your digestion, this healthy salad is destined to become a real favorite, I guarantee! Thanks sis!

I don't always eat things which are not that healthy. I often indulge in healthy and delicious foods. Here is a small sampling of what I enjoy:

CHICKEN AND GREEN BEANS - A fabulous stir fry of cubed chicken breast meat and crispy tender green beans in a lovely slightly spicy light sauce.  Quick, easy and delicious!

ALMOND CRUMBED COD - Low carb, delicious and easy to make. Tender, perfectly cooked cod loins coated lightly in a whole grain and almond crumb.   This is one of my favorite ways to eat fish!

 

Yield: 2 - 3

Author: Marie Rayner

Lemony Lentil Tabouleh

Prep time: 15 MinCook time: 30 MinInactive time: 2 HourTotal time: 2 H & 45 M

A fabulously tasty salad that is filled with loads of fiber and nutrition! Trust me when I say it is very easy to make. This is a downsized recipe from one which my sister uses. You can make this and keep it in the fridge for several days. It makes a great lunch!

Ingredients

For the bulgur

• 1/2 cup (95g) bulgur
• 1/2 cup (120ml boiling water
• 1/4 tsp salt

For the lentils:

• 1/2 cup (95g) dried green lentils
• 2 cloves garlic, peeled and bruised
• 2 small bay leaves, broken
• 1 1/2 cups (360ml) water

You will also need:

• 1/2 stalk celery, trimmed and finely chopped
• 1/4 green pepper, trimmed and finely chopped
• 1/4 red pepper, trimmed and finely chopped
• 1/4 red onion, peeled and finely chopped
• 1/4 cup (small handful) finely chopped fresh parsley
• 2 TBS chopped fresh mint
• 2 TBS chopped fresh dill
• 1/4 cup (60g) crumbled feta cheese

For the dressing:

• 2 TBS extra virgin olive oil
• the juice of half a lemon
• salt and black pepper to taste

Instructions

1. First cook the lentils. Put them into a saucepan with the water, garlic and bay leaves. Bring to the boil and then reduce to a simmer. Simmer gently for 20 to 25 minutes. They should be soft but still holding their shape. Drain, rinse with cold water and drain again. Discard the garlic and the bay leaves. Set aside.
2. For the bulgur measure it into a bowl. Add the salt and the boiling water. Stir, cover and then leave to sit for about 1/2 hour. At the end of that time all of the liquid should have been absorbed.
3. Prepare all of your vegetables and place them into a bowl. Add the drained lentils and the soaked bulgur. Toss together well to combine.
4. Whisk together the dressing ingredients until blended and thick. Pour over the salad in the bowl. Mix everything well together. Taste and adjust seasoning as required.
5. Cover tightly and chill for an hour or two prior to serving.

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