Description
A vibrant and nutritious Bulgur Salad featuring roasted cauliflower, tender lentils, fresh herbs, and a zesty lemon dressing. This wholesome dish combines nutty bulgur, sweet dried cranberries, crunchy pistachios, and the earthy flavors of cumin and garlic for a delightful Mediterranean-inspired salad perfect for a healthy lunch or side.
Ingredients
Vegetables and Herbs
- 4 cups chopped cauliflower (375g)
- 1 red bell pepper, diced (172g, 1¾ cups)
- ½ cup parsley, finely chopped (15g)
- ½ cup mint leaves, finely chopped (16g)
Grains and Legumes
- 1 cup bulgur, medium course, uncooked (195g)
- 1 can lentils (540ml), drained and rinsed
- ½ cup dried cranberries (26g)
Nuts and Seeds
- ½ cup chopped toasted pistachios (optional, 60g)
Oils and Seasonings
- 2 tsp olive oil (for roasting cauliflower)
- 3 tbsp extra virgin olive oil (for dressing)
- 1 lemon, zested and juiced
- 2 tsp maple syrup
- 2 cloves garlic, finely grated
- ½ tsp ground cumin
- Salt and pepper to taste
Instructions
- Roast Cauliflower: Preheat your oven to 425°F (220°C). Place the chopped cauliflower on a rimmed baking sheet, drizzle with 2 teaspoons of olive oil, and season with salt and pepper. Toss well to coat all pieces evenly. Spread the cauliflower in a single layer and roast in the middle of the oven for 18-22 minutes until tender and golden brown on the edges.
- Cook Bulgur: In a medium saucepan, bring 1 ¼ cups of water to a boil and season with salt. Add the bulgur and dried cranberries, stirring to combine. Remove from heat, cover, and let stand for 16 minutes until all the water is absorbed and the bulgur is tender. Fluff with a fork and allow to cool slightly before using.
- Make Dressing: In a large mixing bowl, whisk together the extra virgin olive oil, lemon juice, lemon zest, maple syrup, grated garlic, and ground cumin. Season with salt and pepper to taste for a balanced, zesty dressing.
- Toss Salad: Add the cooked bulgur, roasted cauliflower, diced red bell pepper, drained lentils, chopped parsley, mint leaves, and toasted pistachios (if using) to the bowl with the dressing. Gently toss everything together until well combined. Adjust seasoning with additional salt and pepper as needed. Transfer to a serving platter and garnish with extra pistachios, if desired.
Notes
- To toast pistachios, heat them in a dry skillet over medium heat for 3-5 minutes, stirring frequently until fragrant and lightly browned.
- You can substitute lentils with chickpeas or your preferred cooked legumes.
- This salad is best served slightly warm or at room temperature.
- For a nut-free version, omit the pistachios or replace them with toasted sunflower seeds.
- Make sure to rinse canned lentils thoroughly to reduce sodium.
- Leftovers can be stored in an airtight container in the fridge for up to 3 days.