|1/4 cup green-brown lentils|
|1/3 cup bulgar wheat|
|2/3 cup cold water|
|1 tbsp light olive oil|
|1 tbsp fresh lemon juice|
|1 tbsp apple cider vinegar|
|1/8 tsp salt (optional)|
|1/8 tsp pepper|
|1/4 to 1/2 tsp dried dill weed (or 1 tbsp fresh)|
|1/4 cup chopped fresh parsley|
|1/4 cup chopped fresh mint (or 1 tsp dried)|
|2 green onions, chopped (or finely chopped red onion)|
|1 small tomato, seeded and diced|
- Cook lentils in just enough water to cover them for about 10-12 minutes until just done, but not too soft. Drain excess water (if required) and set aside to cool.
- Soak bulgar in the 2/3 cup of cold water for about an hour. Drain well and squeeze out excess liquid. (A sieve works well.)
- Combine oil, lemon juice, vinegar, salt, pepper, dill weed and shake or stir together.
- Add remaining ingredients to the drained bulgar and lentils. Pour dressing over top and toss to mix well.
- Allow to stand at least an hour before serving to blend flavours well.
Makes about 2 cups, or 4-6 "side salad" servings.
Best made well ahead, even the day before.
Can be used as a filling in pita bread along with the cottage cheese and cucumber filling of the Garden Patch Pitas recipe.
Lentils are fairly nutritious. They are high in folate and therefore a good choice for pregnant women. They also contain healthy amounts of potassium and magnesium, and are rich in iron, protein and fibre. Served with grains (corn, rice or wheat - i.e. pita bread), this meal will provide a complete source* of protein for vegetarians. (However, this is not recommended for diabetics due to the high carbohydrate content.)
However, lentils should be eaten sparingly by anyone with gout because they are moderately high in purines. Warning: lentils may give some people gas and they could possibly trigger migraine headaches in those susceptible to migranes.
*Plant proteins are “incomplete” (they contain only some amino acids, and which ones they contain varies by species). This is why vegetarians must be careful to eat certain foods in combination (i.e. beans with rice); by combining the amino acids in multiple foods they will get a more complete protein. To learn more, click here.
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