Why You’ll Love This Recipe
- Nutritious and Satisfying: Packed with protein and fiber from lentils, this salad is both filling and healthy.
- Fresh and Flavorful: A medley of parsley, mint, and tomatoes offers a burst of fresh flavors in every bite.
- Versatile Side Dish: Perfect as a standalone salad, a side dish, or as part of a mezze platter with hummus, baba ganoush, and pita bread.
- Easy to Prepare: With simple ingredients and straightforward steps, this recipe is accessible to cooks of all levels.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- Brown, green, or black lentils
- Fresh flat-leaf parsley
- Fresh mint leaves
- Ripe tomatoes
- Spring onions
- Extra virgin olive oil
- Fresh lemon juice
- Salt
- Black pepper
Directions
-
Cook the Lentils:
- Rinse 1 cup of lentils under running water to remove any debris.
- In a pot, combine the rinsed lentils with 3 cups of water and a pinch of salt.
- Bring to a boil, then reduce heat and simmer for 15-30 minutes until tender but not mushy. Cooking times may vary based on the type of lentils used.
- Once cooked, drain and let them cool completely.
-
Prepare the Vegetables and Herbs:
- Finely chop 3 packed cups of fresh flat-leaf parsley, discarding thick stems.
- Finely chop ¼ cup of fresh mint leaves.
- Dice ½ pound of ripe tomatoes into small pieces.
- Finely chop 5 spring onions, using both white and light green parts.
-
Assemble the Salad:
- In a large mixing bowl, combine the cooled lentils, chopped parsley, mint, tomatoes, and spring onions.
- Drizzle with 2 tablespoons of extra virgin olive oil and 2 tablespoons of fresh lemon juice.
- Season with 1 teaspoon of salt and ⅛ teaspoon of black pepper.
- Toss gently to combine all ingredients thoroughly.
-
Serve:
- Taste and adjust seasoning as needed.
- Serve immediately or refrigerate for an hour to allow flavors to meld.
- Enjoy as a standalone salad, side dish, or as part of a mezze platter.
Servings and Timing
- Servings: This recipe yields approximately 4 servings.
- Preparation Time: 20 minutes.
- Cooking Time: 15-30 minutes (depending on lentil type).
- Total Time: Approximately 50 minutes.
Variations
- Grain Substitution: Replace lentils with cooked quinoa, couscous, or bulgur for a different texture and flavor profile.
- Additional Vegetables: Incorporate diced cucumbers, bell peppers, or radishes for extra crunch and color.
- Cheese Addition: For a non-vegan version, add crumbled feta cheese to enhance creaminess and flavor.
- Legume Variation: Substitute lentils with chickpeas or black beans for a different nutritional profile and taste.
Storage/Reheating
- Storage: Store leftovers in an airtight container in the refrigerator for up to 2 days.
- Freezing: Freezing is not recommended, as the fresh herbs and vegetables may lose their texture upon thawing.
- Reheating: This salad is best enjoyed cold or at room temperature; reheating is not necessary.
FAQs
Can I use canned lentils for this recipe?
Yes, canned lentils can be used to save time. Ensure you rinse and drain them thoroughly before adding to the salad.
What type of parsley is best for tabbouleh?
Flat-leaf (Italian) parsley is traditionally used due to its robust flavor and texture.
How far in advance can I prepare this salad?
You can prepare lentil tabbouleh up to a day in advance. For optimal freshness, add the lemon juice and olive oil dressing just before serving.
Is this recipe suitable for meal prep?
Yes, lentil tabbouleh holds up well for meal prep. Store portions in airtight containers and refrigerate, consuming within 2 days for best quality.
Can I omit the mint?
While mint adds a distinctive fresh flavor, you can omit it if preferred. Consider adding other herbs like cilantro or dill as alternatives.
What can I serve with lentil tabbouleh?
It pairs well with dishes like hummus, baba ganoush, falafel, grilled vegetables, or as a filling in pita bread.
Print
Lentil Tabbouleh
- Total Time: 50 minutes
- Yield: 4 servings
- Diet: Gluten Free
Description
This Lentil Tabbouleh is a protein-packed, gluten-free twist on the classic Middle Eastern salad. Fresh parsley, mint, ripe tomatoes, and a zesty lemon dressing combine with hearty lentils to create a nutritious and refreshing dish. Perfect as a side dish, meal prep option, or part of a mezze platter, this vibrant salad is easy to make and full of fresh flavors!
Ingredients
For the Salad:
- 1 cup brown, green, or black lentils
- 3 cups water
- Pinch of salt (for cooking lentils)
- 3 packed cups fresh flat-leaf parsley, finely chopped
- ¼ cup fresh mint leaves, finely chopped
- ½ pound ripe tomatoes, diced
- 5 spring onions, finely chopped (white and light green parts)
For the Dressing:
- 2 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon salt (adjust to taste)
- ⅛ teaspoon black pepper
Instructions
1. Cook the Lentils:
- Rinse 1 cup lentils under running water to remove debris.
- In a pot, combine the rinsed lentils with 3 cups water and a pinch of salt.
- Bring to a boil, then reduce heat and simmer for 15-30 minutes (varies by lentil type) until tender but not mushy.
- Drain and let cool completely.
2. Prepare the Vegetables and Herbs:
- Finely chop parsley and mint, discarding thick stems.
- Dice tomatoes into small pieces.
- Finely chop spring onions.
3. Assemble the Salad:
- In a large mixing bowl, combine cooled lentils, parsley, mint, tomatoes, and spring onions.
- Drizzle with olive oil and lemon juice.
- Season with salt and black pepper.
- Toss gently to mix all ingredients.
4. Serve:
- Taste and adjust seasoning if needed.
- Serve immediately or refrigerate for 1 hour to allow flavors to meld.
- Enjoy as a standalone salad, side dish, or part of a mezze platter.
Notes
- Grain Substitution: Swap lentils for quinoa, couscous, or bulgur.
- Extra Crunch: Add diced cucumbers, bell peppers, or radishes.
- Cheesy Addition: Crumble feta cheese for extra creaminess.
- Legume Swap: Use chickpeas or black beans instead of lentils.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: Salad
- Method: No-Bake
- Cuisine: Middle Eastern
