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Recipe by

Lentils.org

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Green Lentil Tabbouleh

Prep Time: 1 Hours 15 Minutes

Total time: 1 Hours 20 Minutes

Servings: 6

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Recipe by

Lentils.org

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Ingredients

Directions

Nutrition

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


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.

Nutritional Information

  • Serving Size: 1 cup (250 mL)
  • Per serving:
  • Calories 160
  • Total Fat 7 g
  • Saturated Fat 0.5 g
  • Cholesterol 0 mg
  • Carbohydrates 19 g
  • Dietary Fibre 5 g
  • Sugar 4 g
  • Protein 7 g
  • Sodium 300 mg
  • Potassium 212 mg
  • Folate 83 mcg