Warm Puy Lentil Salad with Roasted Fennel & Walnuts
A hearty and nutritious Mediterranean-style warm salad, featuring earthy Puy lentils, nutty bulgur wheat, and sweet roasted fennel. A zesty lemon-herb dressing and a crunchy walnut topping bring it all together for a satisfying meal.
1450 calories
$4 per serving
$40 min
2 servings
vegetarian, any cuisine
Ingredients
- 100g Puy lentils
- 80g bulgur wheat
- 1 large fennel bulb
- 200g cherry tomatoes
- 1 small red onion
- 40g walnuts, roughly chopped
- 2 cloves garlic
- 15g fresh parsley
- 10g fresh mint
- 1 lemon
- 45ml olive oil
- Salt and freshly ground black pepper
Instructions
- 1.Preheat your oven to 200°C. Trim and thinly slice the fennel bulb and red onion. On a baking tray, toss them with the cherry tomatoes, 15ml of olive oil, salt, and pepper. Roast for 25-30 minutes until tender and caramelized.
- 2.While the vegetables roast, rinse the Puy lentils. Place them in a saucepan with 300ml of water, bring to a boil, then reduce heat and simmer for 20-25 minutes until tender. Drain well.
- 3.Place the bulgur wheat in a heatproof bowl and pour over 160ml of boiling water. Cover and let stand for 15 minutes until all the liquid is absorbed, then fluff with a fork.
- 4.To make the dressing, finely chop the parsley, mint, and garlic. In a small bowl, whisk together the herbs, garlic, the juice and zest of one lemon, and the remaining 30ml of olive oil. Season to taste.
- 5.In a large serving bowl, combine the warm cooked lentils, fluffed bulgur, and the roasted vegetables. Pour over the lemon-herb dressing and toss gently to combine.
- 6.Lightly toast the chopped walnuts in a dry pan over medium heat for 2-3 minutes until fragrant. Sprinkle over the salad just before serving.
Nutrition Information
71g
fat
158g
carbs
34g
fiber
47g
protein
Why this recipe
This recipe is packed with plant-based protein and high in fiber from lentils and bulgur, promoting digestive health and sustained energy. Roasted fennel and fresh herbs provide essential vitamins and antioxidants, making it a truly balanced and nourishing dish.