Is bulgur gluten-free?

No, bulgur is made from cracked wheat and contains gluten.

Can I prepare this salad ahead of time?

Yes, it can be made in advance and stored in the fridge for up to 3 days.

A lemon vinaigrette complements the flavors beautifully.

Legumes

A nutritious salad made from bulgur wheat and lentils, rich in fiber and protein, making it an excellent meal option.

Per 100 g

150 kcal

1 cup salad

300 kcal

(200 g)

Protein	Carbs	Fat
6.5 g / 100g	28.3 g / 100g	2.2 g / 100g

Where the calories come from

Protein 16% · Carbs 72% · Fat 12%

Share of energy: 4 kcal per gram of protein and carbs, 9 kcal per gram of fat.

1 cup salad (200 g, 300 kcal) is 15% of a 2,000 kcal day. 2,000 kcal is the reference day used on nutrition labels, not a personal target.
Burning 1 cup salad takes about 73 min of brisk walking. Estimate for a 70 kg adult walking briskly (about 4 kcal a minute).

Bulgur and Lentil Salad is number 3 of 6 by calories per 100 g, lowest first. The similar foods average 156 kcal per 100 g.

Nutrition data updated June 12, 2026.

8/10

High in fiber, it helps keep you full longer, supporting weight loss goals.

Is bulgur gluten-free?: No, bulgur is made from cracked wheat and contains gluten.
Can I prepare this salad ahead of time?: Yes, it can be made in advance and stored in the fridge for up to 3 days.
What dressing works best with this salad?: A lemon vinaigrette complements the flavors beautifully.

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