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!

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

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

Directions

Step 1

Rinse the lentils under cold water and pick out any debris or stones.

Step 2

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.

Step 3

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.

Step 4

In a small bowl, prepare the dressing by whisking together the olive oil, lemon juice, minced garlic, salt, and black pepper until emulsified.

Step 5

In a large mixing bowl, combine the cooled lentils, parsley, mint, cherry tomatoes, cucumber, and green onions.

Step 6

Pour the dressing over the lentil and vegetable mixture. Gently toss everything together until evenly coated.

Step 7

Taste and adjust seasoning if needed. Add more salt, pepper, or lemon juice to your preference.

Step 8

Refrigerate for at least 30 minutes before serving to allow the flavors to meld together.

Step 9

Serve cold or at room temperature as a side dish, light lunch, or as part of a mezze platter.

Nutrition Facts

Serving size	(1794.7g)

Amount per serving	% Daily Value*
Calories	1303.6

Total Fat 47.7g	0%
Saturated Fat 7.3g	0%
Polyunsaturated Fat 4.0g
Cholesterol 0mg	0%
Sodium 1379.3mg	0%
Total Carbohydrate 171.1g	0%
Dietary Fiber 39.3g	0%
Total Sugars 18.6g
Protein 65.9g	0%

Vitamin D 0IU	0%
Calcium 988.7mg	0%
Iron 33.4mg	0%
Potassium 4873.9mg	0%

*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.

Source of Calories

Fat: 31.2%

Protein: 19.1%

Carbs: 49.7%