Crunch's Lentil Salad


This is a versatile, healthy salad that can easily be eaten as the main meal for lunch.

Prep Time:
15 mins
Cook Time:
45 mins
Total Time:
1 hrs
8 servings


  • 2 ½ cups water

  • 1 cup lentils

  • ½ cup bulgur

  • salt to taste

  • 1 teaspoon olive oil

  • 1 onion, chopped

  • 3 cloves garlic, minced, or more to taste

  • 3 roma (plum) tomatoes, seeded and diced, or more to taste

  • 1 red bell pepper, chopped

  • ¼ cup balsamic vinegar, or to taste

  • 2 tablespoons olive oil, or to taste


  1. Bring water and lentils to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until lentils are almost tender, about 15 minutes; add bulgur and salt. Cover saucepan and remove from heat; set aside until bulgur is tender and water is absorbed, about 20 minutes.

  2. Heat 1 teaspoon olive oil in a skillet over medium heat; cook and stir onion and garlic until until tender and fragrant, 5 to 10 minutes. Add tomatoes and red bell pepper; cook and stir until red bell pepper is tender, 5 to 10 minutes.

  3. Combine bulgur-lentil mixture and vegetable mixture in a bowl; add balsamic vinegar and 2 tablespoons olive oil and toss to coat.

Cook's Note:

You can change the oils and vinegar. I've used lemon-infused olive oils and fig-infused balsamic vinegar, for example. Adding avocado is always a good choice. It really doesn't look pretty, but it tastes great!

If the bulgur seems dry after sitting for 20 minutes, add more water.

Nutrition Facts (per serving)

171 Calories
5g Fat
26g Carbs
8g Protein
Nutrition Facts
Servings Per Recipe 8
Calories 171
% Daily Value *
Total Fat 5g 6%
Saturated Fat 1g 3%
Sodium 10mg 0%
Total Carbohydrate 26g 9%
Dietary Fiber 10g 35%
Total Sugars 3g
Protein 8g
Vitamin C 24mg 122%
Calcium 30mg 2%
Iron 2mg 13%
Potassium 383mg 8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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