Perfect Lentil Tabbouleh Salad in 4 Easy Steps

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

1. 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.
2. Prep the vegetables: Dice the tomatoes, cucumber, and red onion. Finely chop the parsley and mint.
3. Assemble the salad: In a large bowl, combine cooled lentils, vegetables, herbs, olive oil, lemon juice, salt, and pepper. Toss well to combine.
4. Taste and adjust: Taste Lentil Tabbouleh 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.

Lentil Tabbouleh: A Protein-Packed Mediterranean Salad

foodifa

This lentil tabbouleh recipe is a refreshing, protein-rich twist on the classic Levantine salad. It's made with green lentils, herbs, fresh vegetables, and zesty lemon for a healthy, satisfying dish perfect for lunch or dinner.

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Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 40 minutes mins

Course Light Main, Salad, Side Dish

Cuisine Mediterranean, Middle Eastern

Servings 4

Calories 250 kcal

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

 

• In a saucepan, combine lentils with water and bring to a boil. Reduce heat, simmer for 20–25 minutes, or until tender. Drain and let cool.
• Dice the tomatoes, cucumber, and red onion. Finely chop parsley and mint.
• In a large bowl, mix lentils, vegetables, herbs, olive oil, lemon juice, salt, and pepper. Toss well.
• Adjust seasoning to taste. Optionally garnish with more herbs or sumac. Chill or serve immediately.

Notes

• Use Puy lentils for a firmer texture.
• Avoid overcooking lentils to maintain their shape.
• Marinate red onions in lemon juice for extra flavor.
• Keeps well refrigerated for 2–3 days.

Keyword gluten-free salad, healthy plant-based recipe, Lentil tabbouleh, Mediterranean lentil dish, vegan tabbouleh