Mediterranean Lentil and Bulgur Salad with Kalamata Olives

Mediterranean Lentil and Bulgur Salad with Kalamata Olives

Nutty bulgur and tender lentils combine with briny olives and a tangy lemon dressing.

Total 1 hr Makes 6 servings Calories 320/serving

Dietary

Vegetarian, Pescatarian, Nut free, Halal, Kosher

Allergens

Dairy, Wheat

This hearty salad layers earthy green lentils with chewy bulgur wheat, briny kalamata olives, and crisp cucumber and tomato. A bright lemon-oregano dressing ties everything together, making it a satisfying side or light vegetarian main that holds up well for make-ahead lunches.

Ingredients

  • 1 cup green or brown lentils, rinsed
  • 1 cup bulgur wheat
  • 3 cups water, divided
  • 1/2 teaspoon salt, divided
  • 1 cup English cucumber, diced
  • 1 1/2 cups cherry tomatoes, halved
  • 1/2 cup kalamata olives, pitted and halved
  • 1/2 cup red onion, finely diced
  • 2/3 cup feta cheese, crumbled
  • 1/2 cup fresh parsley, chopped
  • 2 tablespoons fresh mint, chopped
  • 1/3 cup extra-virgin olive oil
  • 3 tablespoons fresh lemon juice
  • 1 clove garlic, minced
  • 1/2 teaspoon dried oregano
  • freshly ground black pepper, to taste

Method

  1. In a 6-quart saucepan, combine the lentils with 2 cups water and 1/4 teaspoon salt. Bring to a boil, then reduce heat and simmer until tender but not mushy.

  2. Drain any excess water from the lentils and spread them on a baking sheet to cool to room temperature.

  3. In a separate small saucepan, bring the remaining 1 cup water and 1/4 teaspoon salt to a boil. Stir in the bulgur, cover, and remove from heat.

  4. Let the bulgur stand covered until the water is absorbed and the grains are tender.

  5. Fluff the bulgur with a fork and spread it out to cool to room temperature.

  6. In a large bowl, whisk together the olive oil, lemon juice, minced garlic, and dried oregano until combined.

  7. Add the cooled lentils and bulgur to the bowl with the dressing and toss to coat evenly.

  8. Fold in the cucumber, cherry tomatoes, kalamata olives, red onion, parsley, and mint.

  9. Gently stir in the crumbled feta and season with black pepper to taste.

  10. Cover and refrigerate at least 30 minutes before serving to let the flavors meld.

Rate this recipe

★ 3.2 (1)

Comments

    Log in to comment.

    Mediterranean Lentil and Bulgur Salad with Kalamata Olives

    This hearty salad layers earthy green lentils with chewy bulgur wheat, briny kalamata olives, and crisp cucumber and tomato. A bright lemon-oregano dressing ties everything together, making it a satisfying side or light vegetarian main that holds up well for make-ahead lunches.

    1 hr 6 servings 320 cal

    Ingredients

    • 1 cup green or brown lentils, rinsed
    • 1 cup bulgur wheat
    • 3 cups water, divided
    • 1/2 teaspoon salt, divided
    • 1 cup English cucumber, diced
    • 1 1/2 cups cherry tomatoes, halved
    • 1/2 cup kalamata olives, pitted and halved
    • 1/2 cup red onion, finely diced
    • 2/3 cup feta cheese, crumbled
    • 1/2 cup fresh parsley, chopped
    • 2 tablespoons fresh mint, chopped
    • 1/3 cup extra-virgin olive oil
    • 3 tablespoons fresh lemon juice
    • 1 clove garlic, minced
    • 1/2 teaspoon dried oregano
    • freshly ground black pepper, to taste

    Method

    1. 1

      In a 6-quart saucepan, combine the lentils with 2 cups water and 1/4 teaspoon salt. Bring to a boil, then reduce heat and simmer until tender but not mushy.

    2. 2

      Drain any excess water from the lentils and spread them on a baking sheet to cool to room temperature.

    3. 3

      In a separate small saucepan, bring the remaining 1 cup water and 1/4 teaspoon salt to a boil. Stir in the bulgur, cover, and remove from heat.

    4. 4

      Let the bulgur stand covered until the water is absorbed and the grains are tender.

    5. 5

      Fluff the bulgur with a fork and spread it out to cool to room temperature.

    6. 6

      In a large bowl, whisk together the olive oil, lemon juice, minced garlic, and dried oregano until combined.

    7. 7

      Add the cooled lentils and bulgur to the bowl with the dressing and toss to coat evenly.

    8. 8

      Fold in the cucumber, cherry tomatoes, kalamata olives, red onion, parsley, and mint.

    9. 9

      Gently stir in the crumbled feta and season with black pepper to taste.

    10. 10

      Cover and refrigerate at least 30 minutes before serving to let the flavors meld.