Red Lentil Salad with Dried Fruit & Toasted Pine Nuts

Number of Servings: 6 (152 g)
Active Time: 30 min.
Total Time: 45 min.
Red Lentil Salad with Dried Fruit & Toasted Pine Nuts

Quick-cooking red lentils and bulgur make up the bulk of this hearty salad. Lemon juice and lemon zest add zip to the sweet dried fruits, mint, and cinnamon. The sweet and tart combination is a classic Middle Eastern flavor profile, and worth devouring.


  • 1½ cups water
  • ½ tsp. cinnamon
  • ½ tsp. salt
  • 1 cup bulgur
  • ½ cup red lentils
  • 3 Tbsp. pine nuts
  • ½ cup chopped pitted dates
  • ½ cup chopped dried apricots
  • ½ cup chopped fresh parsley
  • ⅓ cup chopped fresh mint
  • 2 Tbsp. olive oil
  • ¼ cup lemon juice
  • 2 tsp. lemon zest


  1. Bring water, cinnamon, and salt to a boil in a small saucepan. Stir in bulgur, remove from the heat, cover the pan and set aside until the water has been absorbed (30 minutes). Transfer to a large bowl and let cool to room temperature (15 minutes).
  2. While bulgur is cooling, place lentils in a medium pot with enough water to cover by 1 inch. Bring to a simmer and cook until the lentils are tender (15-20 minutes). Drain and rinse under cold water, pressing firmly to remove excess water.
  3. Toast pine nuts in a small dry skillet over medium-low heat until lightly browned (2-3 minutes). Transfer to a plate to cool.
  4. Add lentils, two-thirds of the pine nuts, and remaining ingredients to the bulgur. Toss well. Sprinkle the remaining third of the pine nuts on top.

Nutrition Facts

6 servings per container

Serving Size 152 g

Amount per serving
Calories 275
% Daily Value*
Total Fat 8.5g 11%
Saturated Fat 1g 5%
Trans Fat 0g
Polyunsaturated Fat 2.5g
Monounsaturated Fat 4g
Cholesterol 0mg 0%
Sodium 205mg 9%
Total Carbohydrate 46g 17%
Dietary Fiber 7.5g 26%
Total Sugars 14g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 16g
Protein 8g
Vitamin D 0mcg 0%
Calcium 49.9mg 4%
Iron 3.4mg 20%
Potassium 495mg 10%
Vitamin A 51.6mcg 6%
Vitamin C 12.6mg 15%
Vitamin E 1.6mg 10%
Vitamin K 88.2mcg 70%
Thiamin 0.2mg 15%
Riboflavin 0.1mg 6%
Niacin 3.7mg 25%
Vitamin B6 0.2mg 10%
Folate 58.8mcg 15%
Vitamin B12 0mcg 0%
Biotin 0mcg 0%
Chloride 31.2mg 2%
Pantothenate 0.5mg 10%
Phosphorus 163.6mg 15%
Iodine 0mcg 0%
Magnesium 74.2mg 20%
Zinc 1.5mg 15%
Selenium 1.2mcg 2%
Copper 0.4mg 50%
Manganese 1.5mg 70%
Chromium 0mcg 0%
Molybdenum 1.2mcg 2%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


Water, Bulgur Wheat, Red Lentils, Dates, Dried Apricots (apricots And Sulphur Dioxide), Lemon Juice, Mint, Parsley, Olive Oil, Pine Nuts, Lemon Zest, Salt, Cinnamon.

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