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Warm Bulgur and Lentil salad

  • Cooking Time

    mins
  • Difficulty

  • Prep time

    mins
  • Serves

    people

Nutritional information

 

Amount per serving

Protein (g)

10.9g

Energy (kJ)

1679kJ

Energy (kcal)

402kcal

Carbohydrate incl. fibre (g)

61.6g

Carbohydrate excl. fibre (g)

48.7g

Sugar (g)

16.4g

Fibre (g)

12.9g

Fat (g)

14.9g

Saturated fat (g)

2.6g

Unsaturated fat (g)

11.0g

Monounsaturated fat (g)

9.3g

Polyunsaturated fat (g)

1.7g

Trans fat (g)

0.0g

Cholesterol (mg)

0mg

Sodium (mg)

874mg

Salt (g)

2.18g

Vitamin A (IU)

873IU

Vitamin C (mg)

83.6mg

Calcium (mg)

99mg

Iron (mg)

4.00mg

Potassium (mg)

838mg

Total

43.6g

6717kJ

1607kcal

246.5g

194.8g

65.5g

51.8g

59.7g

10.5g

43.9g

37.1g

6.8g

0.0g

0mg

3496mg

8.73g

3493IU

334.4mg

396mg

16.00mg

3352mg

  • 1/2 l water
  • 2 Knorr vegetable stock pot
  • 150 g green lentils
  • 150 g whole kernel bulgur wheat
  • 100 g sweetcorn
  • 6 spring onion finely chopped
  • 150 g cherry tomatoes halved
  • 1 yellow bell peppers cut into cubes
  • 1 red onion cut into cubes
  • 10 g fresh parsley leaf chopped
  • 10 g fresh mint chopped
  • 50 ml extra virgin olive oil
  • 2 cloves of garlic minced
  • 4 tablespoon pomegranate molasses
  • 2 lemons grated skin and juice
  • 1 teaspoon sumac
  • 1 Put a large cookin pan on a high heat and bring the water to a boil,desolve the Knorr Vegetable stock pot.
  • 2 Add the lentils and bulgur,cover, lower the heat and let it simmer for about 20 minutes, or until tender.
  • 3 Drain in a colander,and set aside.
  • 4 Add your prepped vegetables and herbs to the lentils, season it with salt and black pepper, and mix well.
  • 5 Mix the oil with the garlic add it to the salad togheter with pomegranate molasses, lemon zest and juice and mix until combined.
  • 6 Then serve sprinkled with the sumac on top.