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Bulgur & Lentil Salad with Mint Guacamole

Bulgur & Lentil Salad with Mint Guacamole

Fresh bulgur and green lentil salad loaded with crispy carrots, almonds, spinach, and served with a delicious and minty guacamole!


  • Author: Full of Plants
  • Yield: 6 1x

Ingredients

  • 1 cup (225g) bulgur
  • 1/3 cup (65g) green lentils
  • 2 and 1/2 cup (587ml) water
  • 1/4 tsp salt
  • 1 carrot, diced
  • 1/4 cup (35g) chopped almonds
  • 2 tbsp (16g) sunflower seeds
  • 1/3 cup (50g) sweet corn (I used a can)
  • 1 cup (30g) baby spinach

Dressing

  • 3 tbsp (45ml) olive oil
  • 2 tbsp (30ml) balsamic vinegar
  • 1 tbsp (18g) mustard
  • 1 tsp (5ml) maple syrup
  • 1 shallot, minced
  • 1/4 and 1/8 tsp salt
  • 1/2 tsp ground cumin
  • 1/2 tsp thyme
  • 1/8 tsp ground pepper

Mint Guacamole

  • 2 avocados
  • 68 mint leaves, finely chopped (to taste)
  • 1/4 tsp ground coriander
  • 1/2 tsp salt
  • 2 tbsp (30ml) lime juice
  • 1 small onion, diced
  • 1 small garlic cloves, minced
  • ground pepper, to taste

Instructions

  1. Start by cooking the bulgur and lentils. Stovetop method: Combine the bulgur, green lentils, water, and salt in a large saucepan. Bring to a boil, cover, and let simmer for 13-15 minutes. Drain off excess liquid if needed. Instant Pot method: Add the bulgur, green lentils, water, and salt to the Instant Pot. Secure with the lid on the “sealed” position. Press the rice button and let cook for 12 minutes on low-pressure. After 12 minutes, quick release the pressure manually by turning the valve. Fluff the bulgur with a fork.
  2. Transfer the bulgur to a large bowl and set aside to cool.
  3. Once cooled, stir in the diced carrots, chopped almonds, sunflower seeds, corn, and baby spinach. Pour in the dressing and mix well until well combined. Refrigerate for at least 2 hours.
  4. To serve: Dollop 3-4 tbsp of guacamole on a serving plate and spread lightly using the back of a spoon. Add the bulgur salad on the side and drizzle with lime juice.
  5. This bulgur salad will keep covered for up to 5 days in the refrigerator.

Dressing

  1. Combine all the ingredients in a small bowl and whisk until combined.

Mint Guacamole

  1. Peel the avocados and transfer to a bowl. Add the rest of the ingredients and mash using a fork until combined. Taste and adjust salt and pepper if needed. Cover with plastic film to touch and chill for at least half an hour.

Nutrition

  • Serving Size: 1 (with guacamole)
  • Calories: 347
  • Sugar: 2.7g
  • Fat: 21.2g
  • Carbohydrates: 34.9g
  • Fiber: 13.5g
  • Protein: 8.8g