Crunch’s Hearty Lentil and Bulgur Salad
Crunch’s Hearty Lentil and Bulgur Salad balances tender lentils and bulgur with sweet sautéed onions, juicy tomatoes, and crisp red bell pepper. A tangy balsamic and olive oil dressing brightens each bite, making it a satisfying option for lunch or a light dinner, perfect for meal prep or serving alongside grilled mains.
- Prep15 mins
- Cook45 mins
- Serves8
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Crunch’s Hearty Lentil and Bulgur Salad, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 57 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 35 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 85
- Heart Health
- 58
- Metabolic
- 49
- Digestive
- 43
- Inflammatory
- 37
- Performance
- 59
- General Wellness
- 1
Bring the water and lentils to a boil in a saucepan. Lower the heat to medium-low, cover, and simmer until the lentils are almost tender, about 15 minutes; add the bulgur and salt. Cover the saucepan and take it off the heat; let it stand until the bulgur is tender and the water is absorbed, about 20 minutes.
- 2
Heat 1 teaspoon olive oil in a skillet over medium heat; cook and stir the onion and garlic until tender and fragrant, 5 to 10 minutes. Add the tomatoes and red bell pepper; cook and stir until the red bell pepper is tender, 5 to 10 minutes.
- 3
Combine the bulgur-lentil mixture and the vegetable mixture in a bowl; add the balsamic vinegar and 2 tablespoons olive oil and toss to coat.
- Calories 147.42 kcal Moderate 7%
- Protein 3.95 g Low Source 8%
- Carbohydrate 30.64 g 11%
- Total Fat 1.13 g Low Source 1%
- Saturated Fat 0.15 g Low Source 1%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 16.65 mg Low Source 1%
- Dietary Fiber 6.38 g Good Source 23%
- Total Sugars 6.21 g --
- Added Sugars 3.1 g Moderate 6%
- Calcium 62.62 mg Low Source 5%
- Iron 1.21 mg Low Source 7%
- Potassium 188.41 mg Low Source 4%
- Vitamin A 21.88 mcg Low Source 2%
- Vitamin C 40.59 mg Good Source 45%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Wheat 🌾
- Gluten
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
About This Recipe
Crunch's Hearty Lentil and Bulgur Salad is made with 10 ingredients and serves 8. It takes about 1 hr and is rated easy. Key ingredients include Balsamic Vinegar, Bulgur, Garlic, and Lentils. Each serving provides about 147.42 kcal, and is a good source of fiber.
Recipe Questions
- What is Crunch’s Hearty Lentil and Bulgur Salad made of?
- The main ingredients are Balsamic Vinegar, Bulgur, Garlic, Lentils, Olive Oil. The full list of 10 is above.
- How long does it take to make Crunch’s Hearty Lentil and Bulgur Salad?
- About 1 hr in total: 15 mins to prepare and 45 mins to cook.
- How many calories are in one serving?
- One serving provides about 147.42 kcal. The full nutrition breakdown is above.
- Is Crunch’s Hearty Lentil and Bulgur Salad easy to make?
- This recipe is rated easy, with 10 ingredients and 3 steps.
- Is Crunch’s Hearty Lentil and Bulgur Salad healthy?
- Crunch’s Hearty Lentil and Bulgur Salad has an easyChef Pro health score of 59/100. Per serving, it provides 147.42 calories and 3.95 g of protein, or 8% of the Daily Value. It is a good source of dietary fiber and vitamin C. Worth noting per serving: added sugars at 3.1 g (6% of the Daily Value). It contains Wheat, Gluten, Tomatoes, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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