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Lentil Tabbouleh Salad Recipe
Why Make This Recipe
Lentil Tabbouleh Salad is a refreshing and nutritious dish that blends the goodness of lentils with vibrant vegetables and herbs. It’s a healthy choice packed with protein, essential nutrients, and bold flavors. This salad not only boosts your energy but also keeps you full for longer, making it perfect for lunch or dinner. Plus, it’s easy to prepare and is great for meal prep.
How to Make Lentil Tabbouleh Salad
Ingredients:
- 1 cup cooked lentils
- 1/3 cup fresh lemon juice
- 1/4 cup extra-virgin olive oil
- 2 bunches curly parsley
- 10 mint leaves (see notes)
- ½ English cucumber (diced or use 2 small Persian cucumbers)
- 1/2 cup tomatoes (diced)
- ⅓ cup red onion (finely diced)
- 1 teaspoon kosher salt
- ½ teaspoon freshly ground black pepper
- ½ teaspoon sumac (optional but recommended)
- 1/2 cup uncooked French green or black lentils
- 1 bay leaf
- Water
Directions:
- Start by cooking the lentils. Rinse the uncooked lentils and add them to a pot with a bay leaf and enough water to cover. Bring to a boil, then reduce the heat and let it simmer until tender, about 20-30 minutes. Drain and set aside to cool.
- In a large mixing bowl, combine the cooked lentils, fresh lemon juice, and olive oil. Set aside to let the flavors come together.
- Finely chop the parsley and mint leaves.
- Add the chopped herbs, diced cucumber, diced tomatoes, and finely diced red onion to the mixing bowl with the lentils.
- Stir everything together gently to combine the ingredients.
- Before serving, season the salad with sumac, kosher salt, and freshly ground black pepper to taste.
How to Serve Lentil Tabbouleh Salad
Lentil Tabbouleh Salad is best served chilled or at room temperature. It can be enjoyed on its own or alongside grilled meats, fish, or as part of a mezze platter. For an extra touch, drizzle with a little more olive oil before serving.
How to Store Lentil Tabbouleh Salad
Store any leftover salad in an airtight container in the refrigerator. It will stay fresh for about 3-4 days. The flavors may intensify as it sits, which can enhance the taste. Just give it a good stir before eating.
Tips to Make Lentil Tabbouleh Salad
- Rinse lentils before cooking to remove any debris.
- Feel free to adjust the amount of herbs to suit your taste, as more or less can significantly change the flavor.
- For added crunch, consider throwing in diced bell peppers or radishes.
- If you prefer a gluten-free option, ensure that your ingredients are certified gluten-free.
Variation
You can add other ingredients like feta cheese for a creamy texture or chickpeas for more protein. Some variations include different types of beans or grains, such as quinoa, which can also enhance the dish’s nutritional value.
FAQs
1. Can I make Lentil Tabbouleh Salad ahead of time?
Yes, you can make it ahead of time. It can be stored in the fridge for a few days, and the flavors will improve as it sits.
2. Is this salad suitable for vegans?
Absolutely! Lentil Tabbouleh Salad is vegan-friendly, packed with plant-based proteins and fresh vegetables.
3. Can I use canned lentils instead of cooking them?
Yes, you can use canned lentils to save time. Just rinse and drain them before mixing with the other ingredients.
Lentil Tabbouleh Salad
A refreshing and nutritious salad combining the goodness of lentils with vibrant vegetables and herbs, perfect for lunch or dinner.
Ingredients
For the salad
- 1 cup cooked lentils Cooked and cooled
- 1/3 cup fresh lemon juice Freshly squeezed
- 1/4 cup extra-virgin olive oil For dressing
- 2 bunches curly parsley Finely chopped
- 10 leaves mint Fresh, finely chopped
- 1/2 English cucumber English cucumber (diced) Or use 2 small Persian cucumbers
- 1/2 cup tomatoes Diced
- 1/3 cup red onion Finely diced
- 1 teaspoon kosher salt To taste
- 1/2 teaspoon black pepper Freshly ground, to taste
- 1/2 teaspoon sumac Optional but recommended
For cooking lentils
- 1/2 cup uncooked French green or black lentils Rinse before cooking
- 1 each bay leaf For flavoring
- Water Enough to cover lentils while cooking
Instructions
Cooking the lentils
- Rinse the uncooked lentils and add them to a pot with a bay leaf and enough water to cover.
- Bring to a boil, then reduce heat and let it simmer until tender, about 20-30 minutes.
- Drain and set aside to cool.
Mixing the salad
- In a large mixing bowl, combine the cooked lentils, fresh lemon juice, and olive oil. Set aside to let the flavors come together.
- Finely chop the parsley and mint leaves.
- Add the chopped herbs, diced cucumber, diced tomatoes, and finely diced red onion to the mixing bowl.
- Stir everything together gently to combine the ingredients.
- Before serving, season the salad with sumac, kosher salt, and freshly ground black pepper to taste.
Notes
Store any leftover salad in an airtight container in the refrigerator. It will stay fresh for about 3-4 days. The flavors may intensify as it sits, which can enhance the taste. Just give it a good stir before eating.
