Green Lentil Salad With Wheat Recipe

Green Lentil Salad With Wheat

Green lentils, which are high in vegetable protein, vitamins and healing stores, are also widely preferred in salads. This salad, which is prepared with fresh greens and wheat, can also be an ideal meal for those who follow a diet due to its satiating feature. Enjoy your meal!

In a Nutshell:

Ingredients:

For: 4 People
Prep: 30 Min
Cook: 20 Min
Ingredients for Salad:
Green Lentils (Boiled) 2   Cup
Cracked Wheat (Ashura) 1   Cup
Fresh Onion (Finely Chopped) 1   Bunch
Ingredients for Sauce:
Pomegranate Syrup 1   Tsp (large)
Lemon Juice (Fresh-squeezed) 1   Qty
Olive Oil 2   Tbsp
Salt 1   Tsp (large)
Dried Tomatoes (Finely Chopped Edible) 1   Half Cup
Dill 1   Bunch
Grain Black Pepper (Freshly Ground) 1   Tsp (large)
Ingredients for Yoghurt Sauce:
Garlic (Planed) 1   Tsp (large)
Strained Yogurt 1   Tbsp
Mayonnaise (Lean) 1   Tbsp
Salt 1   Half Tbsp
Olive Oil 1/2   Rounded Tbsp

Steps:

  1. Wash the lentils and wheat thoroughly and soak them in warm water 1 night in separate containers. Pre-boil for 10 minutes separately with 1 teaspoon of salt and 1 teaspoon of baking soda in separate containers. Drain and set aside.
  2. On the other hand, finely chop the spring onions, parsley and any greens you want (dill, basil, etc.).
  3. For the sour sauce, whisk together the lemon juice, olive oil, pomegranate syrup and spices. Take the boiled wheat and lentils in a salad bowl, add the sauce and mix.
  4. For the yoghurt sauce, mix strained yogurt, mayonnaise and garlic with sumac, red pepper, and finely chopped dill with the spices of your choice.
  5. Serve your separately blended salads cold with two separate presentations, with sour sauce or yoghurt dressing. Enjoy your meal!

We have other recipes with the ingredients used here. Would you like to have a look?

Benefits of Ingredients in Green Lentil Salad With Wheat

Keep in mind: You can click on each ingredient to find other recipes that use that ingredient.

  • Green Lentils: Green lentils, thanks to their low glycemic index, stabilize blood sugar and provide long-lasting satiety. Their high fiber content supports the digestive system, while rich iron and folate contribute to blood formation and cell regeneration. Beneficial for heart health, this legume is also a good source of plant-based protein. It pairs wonderfully with vegetables like carrots, tomatoes, and spices such as mint and cumin, as well as bulgur. Suitable for soups, salads, and main dishes.
  • Cracked Wheat: Cracked wheat, thanks to its high fiber content, supports the digestive system, helps stabilize blood sugar, and keeps you full for longer. It's particularly rich in minerals like manganese, magnesium, and iron, contributing to energy production and bone health. It pairs wonderfully with legumes like lentils and chickpeas, and fresh herbs (parsley, mint), enhancing its nutritional value.
  • Fresh Onion: Spring onion, a low-calorie vegetable, is a rich source of vitamins K and C. It supports bone health, aids blood clotting, and boosts the immune system. Its antioxidants protect the body against free radicals. Its fibrous nature supports digestion. It adds a refreshing flavor, especially in salads, omelets, soups, traditional Turkish dishes like 'cacık' and 'piyaz,' and pairs wonderfully with grilled meats and fish.
  • Pomegranate Syrup: Pomegranate Molasses (Nar Ekşisi) is a traditional condiment made from concentrated pomegranate juice, offering a unique blend of sharp tanginess and subtle sweetness. Rich in antioxidants, particularly polyphenols, it supports cell regeneration and can boost the immune system. It also contributes positively to digestive health. This versatile ingredient adds exceptional depth to salads, mezes like kısır and lentil balls, olive oil-based dishes, and meat marinades. It pairs beautifully with walnuts, fresh mint, and leafy greens.

  • Lemon Juice: Lemon juice, rich in Vitamin C, boosts immunity and supports collagen synthesis for skin health. Its citrate content may help prevent kidney stone formation. A natural antioxidant, it reduces inflammation. It aids digestion by stimulating liver bile production. Added to water, it offers a detoxifying effect. Pairs perfectly with fish, chicken, salads, soups, marinades, and desserts, adding a refreshing and flavorful touch.
  • Olive Oil: Olive oil, especially in its extra virgin form, is a powerful source of health benefits due to its high content of polyphenol antioxidants and monounsaturated fatty acids (oleic acid). It supports heart health by helping to lower bad cholesterol (LDL) and raise good cholesterol (HDL). With its anti-inflammatory properties, it reduces inflammation in the body, prevents cell damage, and provides protection against chronic diseases. It supports the digestive system and contributes to skin health. An indispensable part of Mediterranean cuisine, it pairs wonderfully with salads, vegetable dishes, fish, legumes, and fresh bread.
  • Dried Tomatoes: Dried tomatoes are a concentrated source of lycopene, a powerful antioxidant beneficial for skin and cardiovascular health. They are also rich in Vitamin K, iron, and fiber, supporting digestion. They pair wonderfully with olive oil, garlic, basil, and Parmesan cheese. They add deep flavor to pasta, salads, omelets, and chicken dishes.
  • Dill: Dill is an aromatic herb frequently used in kitchens, rich in vitamins A and C, and various minerals. It is known for its digestive support, carminative (gas-reducing), and antioxidant properties. It also contains calcium, which can contribute to bone health. It adds a fresh touch to salads, cacık (yogurt dip), olive oil dishes, and fish meals.
  • Garlic: Garlic, thanks to its allicin compound, offers strong antioxidant and anti-inflammatory properties. It can boost the immune system, increasing resistance against illnesses. Furthermore, it contributes to cardiovascular health by helping regulate blood pressure and balance cholesterol levels. Widely used in traditional medicine, garlic is also known for its digestive support effects. An indispensable ingredient in meat dishes, vegetable sautés, and Mediterranean cuisine, it pairs wonderfully with herbs like rosemary and thyme.
  • Strained Yogurt: Strained Yogurt is a thick, protein-rich dairy product obtained by removing its whey. Its high protein content is excellent for muscle development and sustained satiety. The straining process can lower lactose levels, potentially making it easier to digest for some. It's a good source of probiotics that support gut microbiota and calcium essential for strong bones. It pairs perfectly with garlic, olive oil, and fresh mint in savory appetizers, or with honey and fruits for breakfast or dessert.
  • Mayonnaise: Mayonnaise is a creamy emulsion sauce made by blending egg yolks, vegetable oil, vinegar or lemon juice, and seasonings. Thanks to its healthy fat content, it can enhance the absorption of fat-soluble vitamins like A, D, E, and K. Lecithin from egg yolks provides choline, an essential nutrient for brain function. With its high energy content, it serves as a quick energy source and promotes satiety. It pairs perfectly with french fries, sandwiches, salads, and various meat dishes.

Comments

Write a Comment
Rate this content
Star Star Star Star Star

Similar Recipes

Lentils and noodle -weighted salad, which are a good herbal protein source, are boiled corn, cornish pickles, walnuts, almonds, pomegranate and so on. You can get different recipes by adding materials. Enjoy your meal!…
25 Min
Zorluk seviyesi
Cold and satisfying, it's a great ready-to-go strength in the fridge on hot summer days. You can consume this soup, which will provide refreshment with plenty of fresh mint, cold, or you can serve it hot on winter days.…
60 Min
Zorluk seviyesi
The plateau soup, which carries the soft texture of the yogurt and the spacious aroma of the mint, maintains its classic flavor without adding eggs. This recipe, which adapts to every meal with its light and balanced…
35 Min
Zorluk seviyesi
Anatolian soup is inspired by ezo bride soup, which brings together grains in Turkish cuisine, but this time combines Anatolian wheat, red lentils, green lentils, bulgur with yogurt. Enjoy your meal! Bu çorbayı en az…
40 Min
Zorluk seviyesi
Recipes by ingredients you have in your fridge!
Smart recipes from Turkish and Greek cuisines, carefully prepared and filtered according to the ingredients you have, are at your fingertips!
Green lentil soup is one of the most popular and easy -to -make soups of Turkish cuisine. This soup, which is frequently placed in traditional recipes, offers a satisfactory meal alone with its intense consistency and…
40 Min
Zorluk seviyesi
Rice plateau soup is a simple but satisfying flavor that emerged with the humble combination of yogurt and rice. You will feel the simple and pleasant touch of the traditional recipe at every bite of this soup, which…
30 Min
Zorluk seviyesi