Bulgur and Lentil Salad
Grains and Legumes,  Recipes,  Salads

Bulgur and Lentil Salad

Bulgur is a cereal food made from the parboiled groats of pasta wheat. This dish comes originally from Turkish cuisine. Later, its consumption spread throughout the Arab world and eventually to all other countries.

You will need:

1 cup of dried lentils (or 1 can of cooked lentils)
1 cup bulgur (I am using medium grind size but it’s completely up to you)
large carrot
parsley, coriander, salt, pepper, lemon juice (approx. from 1 middle-sized lemon)


Cook the lentils well if using dried (if you are prone to flatulence, cook it with a pinch of Japanese nori seaweed). Boil the water separately, pour over the bulgur so that they completely covered it with it. Now you have two options. Either keep it under the lid for a while and wait for the water to soak or simmer bulgur briefly on a low flame with the lid on. I personally prefer the latter. I absorb faster the water and the grains are softer. Grate the carrot roughly, add chopped parsley, coriander, salt, pepper and lemon juice and mix all the ingredients. U can serve it warm or cold, alone or as a side-dish, e.g. alongside baked or steamed chicken.

Bulgur from the TCM point of view:

As mentioned above, bulgur is produced from wheat. Wheat has a cold nature and a sweet and salty taste. However, bulgur is rather neutral in nature due to grain processing. According to Chinese sources, it strengthens the kidneys, spleen, nourishes the yin and calms the spirit. It is beneficial for insomnia, menopause, irritability, emotional imbalance, stress. It also has a slightly tart flavour, therefore is also used for excessive sweating and bedwetting in children.

Husk-free wheat in the form of white flour should rather be avoided because it massively supports the storage of fat. People with a gluten allergy should avoid wheat completely.


is of a balanced nature and sweet taste. It benefits the lungs and strengthens the spleen. It improves liver function, is a diuretic and helps dissolve pathological clumps in the body (stones, tumours). Helps prevent heartburn and stomach acidosis.


has a mild taste and a balanced nature. It is a diuretic, it benefits the heart and blood circulation. Strengthens the kidneys.

This dish is suitable for any season for its relatively balanced nature. Parsley and coriander, because of their warm nature, move the food to a slightly warmer range.

In the summer heat, we can serve it, for example, with cold or refreshing vegetables (aubergines, tomatoes, cucumber, lettuce, zucchini) or as a side dish to go with rabbit meat that is cool in nature. We can also replace the lentil in the salad with mungo beans.

In cold winter months, serve as a side dish for chicken or lamb, tuna, etc. Let yourself be inspired by the food chart here.

This post contains affiliate links from which I’ll receive small commissions but the price is the same for you. All thoughts and opinions are my own.


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