Bulgur Wheat and Lentil Salad

This is a recipe I had for a wheat and lentil salad. I modified it quite a bit by changing the dressing to a citrus dressing and adding sunflower seeds and black olives. Adding orange segments to this recipe would also be a good addition to the flavor and texture.

This is a slightly chewy, crunchy salad that has a hint of citrus with a nutty flavor. Whew! How is that for a description?

bulgar wheat and lentil salad

Bulgur Wheat and Lentil Salad


For the Salad-

1½ cups of water
½ cup of dried lentils
½ cup of bulgur wheat

1 can pitted medium black olives, drained
2 cup of thinly shredded red or green cabbage
1 carrot finely shredded or grated
½ cup of roasted sunflower seeds

For the Citrus Dressing-

½ cup orange juice
1 teaspoon grated orange peel
2 tablespoons honey
1-2 teaspoon Dijon mustard
2 teaspoons poppy seeds
pinch of salt and a good grinding of black pepper.
¼ cup of olive oil


In a medium sauce pan, boil the water. Add lentils. Cover and reduce heat to low and simmer for 10 minutes. Add bulgur wheat to the lentils, cover and simmer for an additional 10 minutes. Remove from heat and place the cooked lentils and wheat into a large mixing bowl until cool about 20-25 minutes.

In the meantime prep your cabbage and carrots. In a small mixing bowl , whisk together the orange juice, cider vinegar, orange peel, honey, poppy seeds, mustard, salt and pepper. In a slow stream whisk in oil until emulsified.

To the cooled wheat and lentils add the cabbage, carrots, black olives and sunflower seeds. Pour in the dressing and toss to coat. Salt to taste.

You can serve immediately or chill until ready to serve.

Serves 4

Note: Orange segments would also be a good addition to this salad.

3 thoughts on “Bulgur Wheat and Lentil Salad

  1. Happy Tuesday Liz;

    What a great looking salad. I always use orange slices, apples, cranberries and raisins in my green salads. I too love the taste of veggies with fruit and black olives always seem to disappear right out of the can before I can use them. :).

    Have a lovely day my friend. ~Hugs~


  2. Hi Liz that looks good and good for you too. I was making a salad tonight that Steve and I like to eat when I saw this one in my Sun-maid raisin cookbook. It’s almost like your Couscous salad in a way. Thought you might like to check it out. I might like to try this one also. Steve loves fruit with rice and veggies mixed together.
    Here is the link:
    Have a wonderful evening sweets. big hugs


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