Lentil-bulgur Salad with Parsley and Hot Peppers

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POWERFUL HEALTH BENEFITS OF SPICES USED IN THIS SALAD Cumin has many evidence-based health benefits. Some of these have been known since ancient times, while others are only just being discovered. Using cumin as a spice increases antioxidant intake, promotes digestion, provides iron, may improve blood sugar control and may reduce food-borne illnesses. Cinnamon is one of the most delicious and healthiest spices on the planet. It can lower blood sugar levels, reduce heart disease risk factors, and has a plethora of other impressive health benefits. It’s important though to consume Ceylon cinnamon or avoid large doses of the Cassia variety.

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Lentil-bulgur Salad with Parsley and Hot Peppers

By Diane Kochilas

Prep Time 2 10

Cook Time 25

Servings

Recipes, The Ikaria Diet

Prep Time 2 10

Cook Time 25

Servings

Recipes, The Ikaria Diet

Ingredients

1 cup coarse bulgur
2 cups cold water
1 ½ cups small green lentils
1 bay leaf
2 cups finely chopped fresh flat-leaf parsley
2 large tomatoes seeded and diced, am
4 scallions finely chopped
1 garlic clove finely chopped
1 to 2 fresh chile peppers to taste sees and finely chopped
½ tsp ground cinnamon
½ tsp ground cumin
½ cup extra virgin Greek olive oil
Juice of 1 lemon
Sea salt to taste

Instructions

Soak the bulgur in a large bowl with the cold water. Leave it for about 2 hours, or until it absorbs all the water.
Rinse the lentils under the tap in a colander and pick through them for small pebbles. Place in a saucepan with enough water to cover by 2 inches. Place the bay leaf in the pot. Bring to a boil, reduce the heat to low, and simmer until tender but al dente. Remove, drain and rinse in a colander under cold water. Discard the bay leaf.
In a large mixing bowl, combine the lentils and bulgur. Mix in the parsley, tomatoes, scallions, garlic, chile peppers and spices. Todd with the olive oil and lemon juice, and season with salt. Refrigerate, covered, for 1 hour before serving.

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Diane Kochilas is one of the world’s foremost experts on Greek and Mediterranean cuisine. She is the host, creator and co-producer of My Greek Table, the award-winning 13-episode per season cooking-travel show about Greece that airs nationally on Public Television. The series is in its third season.

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Lentil-bulgur Salad with Parsley and Hot Peppers