Spicy harissa lentils and bulgur salad

Super food

An exciting new way to enjoy these nutritious super foods! This roasted lentil and bulgur salad is delicious & super good for you!

This warm, spicy salad combines two delicious and nutritious ingredients – lentils and bulgur. Both are awesome! They’re healthy, versatile, and willing to adapt to whatever dish and whatever spices you want to throw their way!
Lentils and bulgur are quick and easy to prepare, and their low cost makes them an accessible form of high quality protein.

What are the benefits of eating lentils and bulgur?
Let’s start with lentils! First of all, lentils are an excellent source of B vitamins, iron, magnesium, zinc and potassium. They’re also a great source of plant-based protein and fiber.
Lentils are made up of more than 25% protein, which makes them an excellent meat alternative.
Furthermore, lentils contain a broad range of beneficial phytochemicals, many of which protect against chronic diseases such as heart disease, type 2 diabetes and even cancer!
Bulgur Not only does bulgur’s mild flavor make it suitable for many uses, but it’s also easy to prepare and has several health benefits. It’s considered a whole grain, meaning that the entire wheat kernel is eaten, and when you eat whole grains, you receive all the nutrients the plant has to offer!
Bulgur contains a variety of vitamins and minerals [ manganese, magnesium, and iron ], as well as a good amount of protein and fiber.
How to cook bulgur?
Cooking bulgur is very easy. Cover one part of bulgur with two parts of water, add a little salt, stirring well and bring to a boil.
Lower the heat to a minimum, cover with a lid and cook until bulgur absorbs all water.
When it does, set bulgur aside, still covered for 10 minutes.
That’s it! Your bulgur is ready to eat!

harissa lentils and bulgur salad
How to prepare harissa roasted lentils and bulgur warm salad?
Combine cooked lentils and carrots with the harissa paste and olive oil. You can pre-cook the carrots for 10 minutes before roasting if you like them soft, I don’t mind a little crunch.
Place all the ingredients in an oven safe dish or on a baking tray lined with paper and bake at 180C/350F for 20 – 25 minutes.
You can cook bulgur in the meantime or use one that you have cooked earlier [ cooked bulgur will store in the refrigerator for up to 4 days ].
Combine roasted lentils with cooked bulgur and season to taste with salt, if nee ded.
Place roasted carrots on top and drizzle with fresh or store-bought pesto.
Serve warm or leave it to cool down. Salad tastes great the next day, straight from the refrigerator.

Spicy harissa lentils and bulgur

Spicy harissa lentils and bulgur salad

Servings 4 servings
Prep Time 5 mins
Cook Time 30 mins

Equipment

  • oven
  • cooking pan

Ingredients

  • 1 cup bulgur dry
  • 1 cup lentils cooked or canned
  • 1 tbsp harissa paste
  • 1 tbsp extra virgin olive oil
  • 6 carrots
  • salt to taste

Instructions

  • Combine cooked lentils and carrots with the harissa paste and olive oil. You can pre-cook the carrots for 10 minutes before roasting if you like them soft, I don’t mind a little crunch.
  • Place all the ingredients in an oven safe dish or on a baking tray lined with paper and bake at 180C/350F for 20 – 25 minutes.
    You can cook bulgur in the meantime or use one that you have cooked earlier [ cooked bulgur will store in the refrigerator for up to 4 days ].
  • Combine roasted lentils with cooked bulgur and season to taste with salt, if needed.
  • Place roasted carrots on top and drizzle with fresh or store-bought pesto.
    Serve warm or leave it to cool down. Salad tastes great the next day, straight from the refrigerator.

Notes

Nutritional value - ¼ salad
194 kcal | Carbohydrates 29.3 g | Protein 8.5 g | Fat 4 g | Fiber 5.2 g
Course: Main Course, Salad, Side Dish
Keyword: budget friendly, bulgur, carrots, easy, harissa, healthy, lentils

Did you make this recipe?

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Cooked with by Magdalena Wrona.
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