HANDS-ON TIME: 25 minutes TOTAL TIME: 50 minutes
Meaty lentils, chewy bulgur, and fresh yellow summer squash are tossed in a light lemon-tarragon vinaigrette for a main-course salad. Though there’s not a scrap of meat in the salad, the lentils, bulgur, and walnuts combine to deliver a good amount of protein. (And the walnuts are also contributing omega-3 fatty acids.)
3⁄4 cup lentils
½ cup bulgur
A pinch plus ½ teaspoon salt
3 teaspoons extra-virgin olive oil
1 medium shallot, minced
2 small yellow squash, halved lengthwise and cut crosswise into 1⁄3-inch-thick half-moons
1 garlic clove, minced
1 teaspoon grated lemon zest
2 tablespoons chopped fresh tarragon leaves or 2 teaspoons dried
2 tablespoons fresh lemon juice
Freshly ground black pepper
1⁄3 cup chopped walnuts
In a small saucepan, combine the lentils and water to cover by 2 inches. Bring to a boil, reduce to a simmer, cover, and cook until just tender but not falling apart, 20 to 25 minutes. Drain well and cool slightly.
Meanwhile, in another small saucepan, cook the bulgur according to package directions, using a pinch of the salt. Drain off any remaining cooking liquid. Cool slightly.
In a large nonstick skillet, heat 2 teaspoons of the oil over medium-low heat. Add the shallot and cook, stirring, until softened, about 2 minutes. Add the squash, garlic, and lemon zest. Cook until the squash has softened, about 8 minutes.
In a salad bowl, combine the lentils, bulgur, sautéed squash, tarragon, lemon juice, remaining 1 teaspoon oil, remaining ½ teaspoon salt, and pepper to taste. Toss to combine. Serve warm or at room temperature, sprinkled with the walnuts.
MAKES 4 (2-CUP) SERVINGS
Per serving: 303 calories, 10 g fat, 1 g saturated fat, 16 g protein, 43 g carbohydrate, 9.5 g fiber, 304 mg sodium
Variation: Omit the lemon juice and lemon zest and use balsamic vinegar and grated orange zest instead.
TIP: The bulgur and lentils can both be made several hours or even 1 day ahead. If making a day ahead, cover and refrigerate, but bring back to room temperature before dressing and serving.