Bulgur, Lentil & Herb Salad
Bulgur and green lentils with mint, parsley and lemon — 15 g fibre and ~320 µg folate in a lunch that keeps three days.
Bulgur and green lentils tossed with mint, parsley and lemon pack roughly 320 µg of folate and 15 g of fibre into one bowl, and the whole batch keeps in the fridge for three days. It costs little and needs no reheating.
Ingredients (1 serving)
- Bulgur — 60 g dry
- Green lentils, cooked — 150 g
- Mint and parsley — 25 g
- Lemon juice — 1 tbsp
- Olive oil — 2 tsp
Macros per serving
- Calories: 460 kcal
- Protein: 22 g
- Fat: 12 g
- Carbs: 66 g
- Fiber: 15 g
Key micronutrients
- Folate: ~320 µg
- Iron: ~5.5 mg
Why it earns a spot in the rotation
- One of the highest-fibre meals in the rotation. 15 g of fibre from whole grain and legumes in a single bowl, well above what most single meals deliver.
- Folate-dense. Around 320 µg puts a large share of daily folate need into one plant-based lunch.
- Plant iron plus vitamin C. The lemon juice's vitamin C supports absorption of the lentils' non-heme iron.
- Batch-friendly. Keeps three days in the fridge, so one prep session covers several lunches.
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
