Eggplant, Lentil, and Bulgur Salad

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
94%
Eggplant, Lentil, and Bulgur Salad
45 min.
4
517kcal

Suggestions

Ingredients

  • cup bulgur 
  •  cucumber diced peeled halved lengthwise seeded
  •  eggplant peeled sliced quartered thin
  • cup parsley fresh chopped
  • cup lentils 
  • tablespoons olive oil 
  •  onion chopped
  • teaspoons salt 
  •  scallions white sliced
  • 0.5 teaspoon all the tabasco sauce you handle 
  •  tomatoes diced
  • tablespoons tomato paste 
  • cups water 

Equipment

  • bowl
  • frying pan
  • sauce pan

Directions

  1. In a medium saucepan, combine the lentils, 3 1/2 cups of the water, and 1 teaspoon of the salt. Bring to a boil, reduce the heat, and simmer, partially covered, for 10 minutes. Stir in the bulgur and continue cooking, partially covered, stirring occasionally, until the lentils and bulgur are just done, about 15 minutes.
  2. Remove from the heat and let sit, partially covered, for 5 minutes.
  3. Meanwhile, in a large nonstick frying pan, heat 3 tablespoons of the oil over moderate heat.
  4. Add the onion and cook, stirring occasionally, until translucent, about 5 minutes.
  5. Add the remaining 2 tablespoons of oil and the eggplant and cook, stirring, for 2 minutes. Stir in the tomato paste and the remaining 1 1/2 cups of water and 1 teaspoon of salt. Bring to a simmer and cook, stirring occasionally, until the eggplant is very tender and no liquid remains in the pan, about 20 minutes.
  6. Remove the pan from the heat and stir the lentil mixture, Tabasco, scallions, and half the parsley into the eggplant.
  7. In a small bowl, combine the remaining parsley with the cucumber and tomato.
  8. Serve the lentils over the cucumber salad.
  9. Wine Recommendation: A rich, jammy red wine, thick with fruit and lush on the palate, is just what is called for here. Turn to Australia for a shiraz or cabernet-sauvignon and shiraz blend.

Nutrition Facts

Calories517kcal
Protein14.87%
Fat31.91%
Carbs53.22%

Properties

Glycemic Index
72.65
Glycemic Load
16.13
Inflammation Score
-10
Nutrition Score
37.224347860917%

Flavonoids

Delphinidin
98.12mg
Catechin
0.17mg
Naringenin
0.21mg
Apigenin
32.34mg
Luteolin
0.19mg
Isorhamnetin
1.38mg
Kaempferol
0.59mg
Myricetin
2.27mg
Quercetin
7.13mg
Gallocatechin
0.07mg

Nutrients percent of daily need

Calories:517.14kcal
25.86%
Fat:19.09g
29.37%
Saturated Fat:2.68g
16.72%
Carbohydrates:71.62g
23.87%
Net Carbohydrates:44.48g
16.17%
Sugar:10.04g
11.16%
Cholesterol:0mg
0%
Sodium:1311.47mg
57.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.01g
40.02%
Vitamin K:297.77µg
283.59%
Manganese:2.18mg
108.94%
Fiber:27.14g
108.57%
Folate:316.85µg
79.21%
Vitamin C:38.49mg
46.65%
Vitamin B1:0.62mg
41.27%
Magnesium:165.07mg
41.27%
Phosphorus:403.22mg
40.32%
Vitamin A:1925.95IU
38.52%
Potassium:1318.17mg
37.66%
Iron:6.62mg
36.8%
Copper:0.67mg
33.29%
Vitamin B6:0.62mg
30.92%
Vitamin E:4.01mg
26.73%
Zinc:3.7mg
24.64%
Vitamin B3:4.66mg
23.28%
Vitamin B5:2.04mg
20.42%
Vitamin B2:0.26mg
15.23%
Calcium:112.8mg
11.28%
Selenium:6.07µg
8.67%
Source:My Recipes