The semester has just begun but so has the fast paced tempo. An excellent way to keep up is to plan ahead, especially with meals. Whole grain salads are a delicious and satiating meal choice for busy people. Try this bulgur and lentil salad. It is an excellent 'to go' lunch, full of whole grains, vegetables, healthy fats and plant proteins.
Please share your favorite lunch ideas in the comment section!
Bulgur and Lentil Salad
(serves 4-6)
150g dark bulgur wheat
150g green or yellow lentils
2 cloves peeled and crushed garlic
2 fresh bay leaves
6 spring onions
2 ripe tomatoes
2 red peppers
1 red onion
3 tablespoons fresh parsley with stems chopped
3 tablespoons fresh mint leaves, chopped
3 tablespoons fresh dill, including stems, chopped
sea salt and fresh ground black pepper
150 ml extra virgin olive oil
4 tablespoons pomegranate molasses
* you can substitute balsamic or go find this at Whole Foods it is delicious!
Grated zest and juice of 2 lemons
1/ Place bulgur in a bowl, cover with boiling water and leave to expand and cool for 30-45 minutes
2/ Put lentils, garlic and bay leaves into a saucepan over medium heat. Cover with plenty of cold water and bring to boil, lowering the heat to simmer, covered, for 20-30 minutes or until tender. Drain in a colander, discard the garlic and bay leaves and place the lentils in a large bowl.
3/ Drain the bulgur in a colander, then transfer to a clean tea towel, pull up the sides and squeeze tightly to get rid of any excess water. Add it to the lentils. Add the chopped spring onions, tomatoes, peppers, onion, parsley, mint and dill and mix well. Season generously. Add the olive oil, molasses, lemon zest and juice and mix again. Leave for 30 minutes to allow the flavors to infuse, then serve.
Extracted from Eat Istanbul by Andy Harris, published by Quadrille
(serves 4-6)
150g dark bulgur wheat
150g green or yellow lentils
2 cloves peeled and crushed garlic
2 fresh bay leaves
6 spring onions
2 ripe tomatoes
2 red peppers
1 red onion
3 tablespoons fresh parsley with stems chopped
3 tablespoons fresh mint leaves, chopped
3 tablespoons fresh dill, including stems, chopped
sea salt and fresh ground black pepper
150 ml extra virgin olive oil
4 tablespoons pomegranate molasses
* you can substitute balsamic or go find this at Whole Foods it is delicious!
Grated zest and juice of 2 lemons
1/ Place bulgur in a bowl, cover with boiling water and leave to expand and cool for 30-45 minutes
2/ Put lentils, garlic and bay leaves into a saucepan over medium heat. Cover with plenty of cold water and bring to boil, lowering the heat to simmer, covered, for 20-30 minutes or until tender. Drain in a colander, discard the garlic and bay leaves and place the lentils in a large bowl.
3/ Drain the bulgur in a colander, then transfer to a clean tea towel, pull up the sides and squeeze tightly to get rid of any excess water. Add it to the lentils. Add the chopped spring onions, tomatoes, peppers, onion, parsley, mint and dill and mix well. Season generously. Add the olive oil, molasses, lemon zest and juice and mix again. Leave for 30 minutes to allow the flavors to infuse, then serve.
Extracted from Eat Istanbul by Andy Harris, published by Quadrille
