Low Iodine Cilantro-Lime Lentil & Bulgur Bowl with Tomatoes
Bright, herby, and deeply satisfying, this grain-and-legume bowl is built entirely from whole, unprocessed ingredients that naturally fit within low-iodine eating. Green lentils are simmered with turmeric and cumin until just tender, then tossed with fluffy bulgur wheat and a punchy lime dressing that brings everything to life. Because the recipe relies on fresh citrus, olive oil, garlic, and spices rather than any packaged sauces or seasoning blends, you don't have to stress about hidden iodized salt or mystery additives sneaking in. The scallion greens, cherry tomatoes, and a generous handful of cilantro add color and freshness that make this feel like a restaurant-worthy bowl rather than a restricted-diet compromise. A drizzle of extra lime juice right before serving ties the whole thing together beautifully. If you want to round it out even further, the optional avocado adds a creamy richness that plays perfectly against the citrusy dressing.
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Learn more →Ingredients
4 servings
For the lentils
- 1 cup green or brown lentils, rinsed
- 2 ½ cups water
- ½ tsp ground turmeric
- ½ tsp ground cumin
- ½ tsp salt
For the bulgur
- 1 cup medium bulgur wheat
- 1 ¾ cups water
- ¼ tsp salt
For the dressing
- 3 tbsp extra virgin olive oil
- 3 tbsp fresh lime juice (from about 2 limes)
- 1 tsp lime zest
- 2 garlic cloves, minced
- ½ tsp ground cumin
- ¼ tsp ground ginger
- ¼ tsp black pepper
- ¼ tsp salt
For the bowl
- 1 cup cherry tomatoes, halved
- ½ cup fresh cilantro leaves, roughly chopped
- 3 scallions (green tops only), thinly sliced
For serving
- 1 avocado, sliced (optional)
- lime wedges, for serving (optional)
Instructions
- 1
Combine the rinsed lentils, 2½ cups water, turmeric, cumin, and ½ tsp salt in a medium saucepan. Bring to a boil over high heat, then reduce to a gentle simmer and cook, uncovered, until the lentils are tender but still hold their shape, 20–25 minutes. Drain any excess water through a fine-mesh strainer and set aside.
- 2
While the lentils cook, bring 1¾ cups water and ¼ tsp salt to a boil in a small saucepan. Stir in the bulgur, cover tightly, and remove from heat. Let stand until the water is fully absorbed and the bulgur is tender with a slight chew, about 15 minutes. Fluff with a fork.
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