Lentil and Bulgur Salad Recipes

Lentil and Bulgur Salad Recipes for Salads and Salad Dressings - How Foods Fight Cancer

MAKES ABOUT 8 CUPS (8 SERVINGS)

The garlic in this tangy salad contains a potent cancer-fighter called allicin, which has been
shown to help the body eliminate carcinogens and slow the growth of cancer cells. Serve this
salad with wedges of fresh pita bread for a very satisfying meal.

41⁄2 cups water
1 cup dried brown or green lentils
1 cup bulgur
1 cucumber, peeled, seeded, and diced
1 ripe tomato, diced
3 green onions, thinly sliced
1⁄4 cup freshly squeezed lemon juice
3 garlic cloves, minced or pressed
1 teaspoon salt


1. Bring 21⁄2 cups of the water to a boil in a medium saucepan. Add
the lentils, lower the heat, cover, and simmer for 25 to 30 minutes,
or until tender. Check occasionally and add a small amount of extra
water, if necessary, so the lentils don’t cook dry. Remove from the
heat and let cool.

2. Place the remaining 2 cups of water in a small saucepan and bring
to a boil. Add the bulgur, stir, remove from the heat, and cover. Let
stand for about 25 minutes, until the bulgur is tender and all of the
water has been absorbed. Let cool.

3. When the lentils and bulgur have cooled, combine them in a large
bowl with the cucumber, tomato, green onions, lemon juice, garlic,
and salt. Toss until evenly combined.

4. The flavors of this salad are best when it is served at room temperature.
Leftover Lentil and Bulgur Salad will keep in a covered container
in the refrigerator for up to 3 days.


PER SERVING: 162 calories; 2.3 g fat; 0.3 g saturated fat; 12.6% calories from fat; 0 mg cholesterol;
8.6 g protein; 29 g carbohydrate; 1.6 g sugar; 7.6 g fiber; 304 mg sodium; 32 mg calcium;
2.9 mg iron; 7.1 mg vitamin C; 115 mcg beta-carotene; 0.5 mg vitamin E