Lentil and bulgur salad is a nutritious and versatile dish that has gained popularity in various regions of Latin America, although its origin lies in Mediterranean and Middle Eastern cuisine. In countries like Mexico and Colombia, it is known simply as lentil salad, while in other places it may be called cereal and legume salad, due to the combination of bulgur, a type of cracked wheat, and lentils, two traditional ingredients of the Mediterranean diet.
This type of salad is part of a healthy and balanced diet, taking advantage of the richness of plant proteins, fiber, and minerals. Although the ingredients vary by region, the base of lentils and bulgur wheat is the constant, and it is accompanied by fresh vegetables and aromatic vinaigrettes. The salad is ideal for warm weather because of its freshness and energy contribution.
How to Make Lentil and Bulgur Salad
Place the lentils in a colander and rinse them well.
Transfer the lentils to a saucepan with 2 1/2 cups of water and bring to a boil.
Reduce the heat to low and simmer for 30-45 minutes, until the lentils are tender but not soft.
The lentils should hold their shape.
While the lentils are simmering, place the bulgur wheat in a bowl.
Boil the remaining cup of water and pour it over the bulgur wheat.
Cover and let stand until all the water has been absorbed, approximately 15 minutes.
Fluff the bulgur wheat with a fork.
When the lentils are ready, drain any remaining liquid and let the lentils cool.
Heat a cast-iron skillet over high heat.
Add the walnut pieces and stir them constantly with a wooden spoon until they begin to brown.
Turn off the heat and set aside.
In a small bowl, mix the olive oil, lemon juice, vinegar, garlic, salt, and pepper with a fork to make a vinaigrette.
Place the lentils in a large bowl, preferably glass.
With a wooden spoon, carefully mix in the bulgur wheat, followed by the chopped vegetables and toasted walnuts.
Pour the vinaigrette evenly over the salad and mix with a fork.
Refrigerate the salad for at least one hour to allow the flavors to blend.
Suggestions: French lentils are small, dark green lentils that can be found in most health food stores.
If they are not available, substitute brown lentils.
Bulgur wheat can also be found in health food stores and ethnic grocery stores.
It comes in various grinds.
For this recipe, the finely ground variety is preferred.
