Jamie Oliver

Bulgur & lentil salad

Bulgur & lentil salad

Serves 4-6
Cooks In1 hour plus infusion
DifficultyNot too tricky
Nutrition per serving
  • Calories
    574
    29%
  • Fat
    35.9g
    51%
  • Saturates
    5.2g
    26%
  • Protein
    13.2g
    29%
  • Carbs
    51.1g
    20%
  • Sugars
    21.6g
    24%
  • Salt
    0.6g
    10%
  • Fibre
    7.9g
    -

Of an adult's reference intake

Jamie Magazine
Recipe From

Jamie Magazine

By Andy Harris

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Ingredients

  • 150 g dark bulgur wheat
  • 150 g green or yellow lentils
  • 2 cloves of garlic
  • 2 fresh bay leaves
  • 6 spring onions
  • 2 ripe tomatoes
  • 2 red peppers
  • 1 red onion
  • ½ a bunch of fresh flat-leaf parsley
  • ½ a bunch of fresh mint
  • ½ a bunch of fresh dill
  • 150 ml extra virgin olive oil
  • 4 tablespoons pomegranate molasses
  • 2 lemons
  • 1 teaspoon sumac
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Method

  1. Place the bulgur in a bowl, cover with boiling water and leave to expand and cool for 30 to 45 minutes.
  2. Put the lentils, garlic and bay leaves in a saucepan over a medium heat. Cover with plenty of cold water and bring it to the boil.
  3. Lower the heat and simmer, covered, for 20 to 30 minutes, or until tender. Drain in a colander, discard the garlic and bay leaves and place the lentils in a large mixing bowl.
  4. Drain the bulgur in a colander, then transfer to a clean tea towel, wrap it up and squeeze tightly to get rid of excess water. Tip it into the lentils.
  5. Trim and slice the spring onions. Peel, deseed and chop the tomatoes, deseed and slice the peppers, then peel and thinly slice the onion. Pick and roughly chop the parsley and mint leaves, and finely chop the dill fronds.
  6. Add your prepped ingredients to the lentils, season with sea salt and black pepper, and mix well. Stir in the oil, pomegranate molasses, lemon zest and juice and mix until combined.
  7. Leave for 30 minutes to allow the flavours to infuse, then serve sprinkled with the sumac.

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Nutrition per serving
  • Calories
    574
    29%
  • Fat
    35.9g
    51%
  • Saturates
    5.2g
    26%
  • Protein
    13.2g
    29%
  • Carbs
    51.1g
    20%
  • Sugars
    21.6g
    24%
  • Salt
    0.6g
    10%
  • Fibre
    7.9g
    -

Of an adult's reference intake