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
