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Lentil Tabbouleh

Lentil Tabbouleh: A Refreshing Twist on a Classic Salad

This Lentil Tabbouleh is a vibrant, gluten-free salad packed with protein-rich lentils and fresh veggies.
Prep Time 15 minutes
Cook Time 18 minutes
Total Time 33 minutes
Servings: 4 servings
Course: Salad
Cuisine: Mediterranean
Calories: 200

Ingredients
  

For the Salad
  • 1 cup Cooked Lentils small green lentils recommended
  • 2-3 large Fresh Lemon Juice squeeze juice from lemons
  • 3 tablespoons Extra-Virgin Olive Oil good quality oil
  • 1 bunch Curly Parsley traditional curly parsley preferred
  • 1 bunch Fresh Mint Leaves can substitute with dill
  • 1 medium English Cucumber Persian cucumbers work well
  • 2 medium Tomatoes firm varieties like beefsteak or heirloom recommended
  • 1/2 medium Red Onion sweet white or green onions can be alternatives
  • to taste Kosher Salt
  • to taste Freshly Ground Black Pepper
  • 1 teaspoon Sumac optional seasoning for tangy kick

Equipment

  • pot
  • Mixing Bowl
  • Knife
  • Cutting Board

Method
 

Step-by-Step Instructions for Lentil Tabbouleh
  1. Begin by rinsing 1 cup of small green lentils under cold water until the water runs clear. In a medium pot, add the rinsed lentils along with a bay leaf and cover with water, approximately 3 cups. Bring to a boil over high heat, then reduce the heat to low, cover, and let simmer for 15-18 minutes, until the lentils are tender but not mushy. Drain and set aside to cool.
  2. In a large mixing bowl, combine the cooled lentils with the juice of 2-3 large lemons and 3 tablespoons of extra-virgin olive oil. Stir gently to combine, ensuring the lentils are well coated with the zesty dressing.
  3. Finely dice 1 English cucumber, 2 ripe tomatoes, and half a red onion. Additionally, chop a generous handful of curly parsley and a handful of fresh mint leaves.
  4. In the same large bowl with your lentil mixture, add the diced cucumber, tomatoes, red onion, parsley, and mint. Gently fold the ingredients together until they are evenly mixed.
  5. Sprinkle in 1 teaspoon of sumac, along with kosher salt and freshly ground black pepper to taste. Stir to combine, allowing the flavors to meld beautifully. Taste the salad and adjust the seasoning as needed.

Nutrition

Serving: 1servingCalories: 200kcalCarbohydrates: 30gProtein: 10gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 300mgPotassium: 400mgFiber: 8gSugar: 3gVitamin A: 500IUVitamin C: 25mgCalcium: 50mgIron: 2mg

Notes

Avoid overcooking lentils; use fresh ingredients for the best flavor. Store in an airtight container for 3-4 days.

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