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Eggplant, Lentil, and Bulgur Salad

  • Prep Time -
  • Cook Time -
  • Serves 4
Food & Wine

Recipe Provided By: Food & Wine

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Average (42 Ratings): 4 out of 5 stars

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1. Ingredients

  1. 1 cup lentils
  2. 5 cups water
  3. 2 teaspoons salt
  4. 1 cup bulgur
  5. 5 tablespoons olive oil
  6. 1 onion, chopped
  7. 1 eggplant, peeled, quartered, and sliced thin
  8. 3 tablespoons tomato paste
  9. 1/2 teaspoon Tabasco sauce
  10. 4 scallions, white bulbs only, sliced
  11. 1 cup chopped fresh parsley
  12. 1 cucumber, peeled, halved lengthwise, seeded, and diced
  13. 1 tomato, diced

Nutrition Info

Per Serving

  • Calories: 504 kcal
  • Carbohydrates: 70 g
  • Dietary Fiber: 26 g
  • Fat: 18 g
  • Protein: 21 g
  • Sugars: 11 g

About: Nutrition Info

Powered by: ESHA Nutrient Database

2. Cooking Directions

  1. In a medium saucepan, combine the lentils, 3 1/2 cups of the water, and 1 teaspoon of the salt. Bring to a boil, reduce the heat, and simmer, partially covered, for 10 minutes. Stir in the bulgur and continue cooking, partially covered, stirring occasionally, until the lentils and bulgur are just done, about 15 minutes. Remove from the heat and let sit, partially covered, for 5 minutes.
  2. Meanwhile, in a large nonstick frying pan, heat 3 tablespoons of the oil over moderate heat. Add the onion and cook, stirring occasionally, until translucent, about 5 minutes. Add the remaining 2 tablespoons of oil and the eggplant and cook, stirring, for 2 minutes. Stir in the tomato paste and the remaining 1 1/2 cups of water and 1 teaspoon of salt. Bring to a simmer and cook, stirring occasionally, until the eggplant is very tender and no liquid remains in the pan, about 20 minutes.
  3. Remove the pan from the heat and stir the lentil mixture, Tabasco, scallions, and half the parsley into the eggplant.
  4. In a small bowl, combine the remaining parsley with the cucumber and tomato. Serve the lentils over the cucumber salad.

Yield: 4 servings

3. Still Hungry?

It's two salads in one--a hearty, spicy mixture of lentils and eggplant and a crisp, cool combination of cucumber and tomato. Each is fine by itself, but they're even better when served together.

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Average (42 Ratings): 4 out of 5 stars

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Most Helpful Reviews

View all 8 Reviews | Write a Review

  • tasted great

    doc--s.a.tx. - May 30, 2008 01:05:14 PM PST
    Paul if you read the recipe you will see that the lentils cook for 25min. and rest for 5min. It only takes 30mins. to cook lentils. I think it tasted great.

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  • Lentil salad

    jannabird2005 - April 8, 2008 05:01:45 AM PST
    While carbs are high, diabetics can subtract high fiber foods (more than 5 g per serving) from the total, so the 70 minus 26 g of fiber makes a more reasonable 44 g of carb per serving. I agree to reduce the amount of oil as well. The bulger and lentils are good carbs for diabetics.I plan to try this.

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  • reduced calories

    CLAIRE G - April 3, 2008 01:39:58 PM PST
    the calories can be reduced by using less oil, 5 tablespoons sounds way too much. Sounds yummy, I will definately try it, I love lentils

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  • high calorie

    K C - April 3, 2008 11:15:59 AM PST
    I agree - 500 calories for a salad may be delicious but not low calorie!

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  • Low Calorie??

    Barbara R - March 13, 2008 08:00:04 AM PST
    Way too many calories and fat is almost equal to protein grams...do not consider this exactly low cal..will not try

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