Easy Lentil Tabbouleh Recipe
Lentil tabbouleh is a reimagined take on the beloved
Levantine salad, infusing it with hearty protein and a unique texture without
compromising on its vibrant flavors. This plant-based delight is not only
bursting with fresh herbs and juicy tomatoes, but also packs a nutritional
punch, making it a perfect light lunch, side dish, or even a satisfying main
course.
Ingredients:
- 1 cup green lentils, rinsed
- 2 cups cherry tomatoes, halved
- 1 cucumber, diced
- 1 bunch parsley, finely chopped
- 1/2 bunch mint, finely chopped
- 1/4 cup red onion, finely diced
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- Optional: Pinch of cumin,
cayenne pepper, or sumac
Instructions:
- Cook the lentils: In a saucepan, combine lentils with water and
bring to a boil. Reduce heat, simmer for 20-25 minutes, or until tender.
Drain and set aside to cool.
- Prep the vegetables: Dice the tomatoes, cucumber, and red onion.
Finely chop the parsley and mint.
- Assemble the salad: In a large bowl, combine cooled lentils,
vegetables, herbs, olive oil, lemon juice, salt, and pepper. Toss well to
combine.
- Taste and adjust: Taste the salad and adjust seasonings as needed.
Garnish with additional herbs or a sprinkle of sumac, if desired.
Nutritional Information (per serving):
- Calories: 250
- Fat: 10g
- Carbohydrates: 30g
- Fiber: 5g
- Protein: 15g
Tips:
- Use different lentil varieties
for added texture and flavor. Puy lentils work well with their earthy
notes.
- Don't overcook the lentils! For
the best texture, they should be al dente.
- For a richer flavor, marinate
the red onion in lemon juice for 15 minutes before adding it to the salad.
- Serve lentil tabbouleh as a
refreshing side dish or a light lunch. Leftovers keep well in the fridge
for up to 3 days.
Conclusion:
This lentil tabbouleh is a versatile salad that's easy to customize and sure to please. With its vibrant colors, refreshing flavors, and protein-packed punch, it's a salad you'll want to make again and again. So ditch the takeout and whip up this healthy and delicious dish for a taste of the Mediterranean that's good for you and your wallet.