Lentil Tabbouleh
Brighten up your table with this protein-packed, herbaceous Lentil Tabbouleh, a delightful twist on the classic Middle Eastern salad. This recipe swaps bulgur for hearty green or brown lentils, making it naturally gluten-free while adding an extra layer of texture and nutrition. Bursting with fresh parsley, cooling mint, juicy cherry tomatoes, and crunchy cucumber, every bite is a symphony of vibrant flavors. A zesty homemade dressing of olive oil, fresh lemon juice, and a hint of garlic ties it all together for a refreshing and versatile dish. Ready in under an hour, this tabbouleh can be served cold or at room temperature, making it perfect as a healthy side, a light lunch, or a standout addition to any mezze platter. Whether you’re looking for a wholesome meal prep option or a crowd-pleaser for gatherings, this Lentil Tabbouleh is as satisfying as it is nutritious!
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Recipe Information
Ingredients
- 1 cup Green or brown lentils (dry)
- 3 cups Water
- 1 cup Parsley (finely chopped)
- 0.25 cup Mint leaves (finely chopped)
- 1 cup Cherry tomatoes (diced)
- 1 cup Cucumber (diced)
- 0.25 cup Green onions (sliced)
- 3 tablespoons Olive oil
- 1 Lemon (juiced)
- 1 clove Garlic (minced)
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Rinse the lentils under cold water and pick out any debris or stones.
In a medium saucepan, combine the lentils and water. Bring to a boil, then reduce the heat and simmer for 20-25 minutes, or until the lentils are tender but not mushy. Drain and allow to cool completely.
While the lentils are cooking, prepare the vegetables and herbs. Finely chop the parsley and mint, dice the tomatoes and cucumber, and slice the green onions. Set aside.
In a small bowl, prepare the dressing by whisking together the olive oil, lemon juice, minced garlic, salt, and black pepper until emulsified.
In a large mixing bowl, combine the cooled lentils, parsley, mint, cherry tomatoes, cucumber, and green onions.
Pour the dressing over the lentil and vegetable mixture. Gently toss everything together until evenly coated.
Taste and adjust seasoning if needed. Add more salt, pepper, or lemon juice to your preference.
Refrigerate for at least 30 minutes before serving to allow the flavors to meld together.
Serve cold or at room temperature as a side dish, light lunch, or as part of a mezze platter.
Nutrition Facts
Calories |
1304 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.7 g | 61% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1379 mg | 60% | |
| Total Carbohydrate | 171.1 g | 62% | |
| Dietary Fiber | 39.3 g | 140% | |
| Total Sugars | 18.6 g | ||
| Protein | 65.9 g | 132% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 989 mg | 76% | |
| Iron | 33.4 mg | 186% | |
| Potassium | 4874 mg | 104% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
