Lentil tabbouleh is a fresh and tasty salad that's packed with good stuff. It's like the classic tabbouleh salad but with lentils, which makes it extra filling and good for you. This dish mixes up cooked lentils with lots of chopped up parsley, some crunchy cucumbers, juicy tomatoes, and a zing from lemon juice.
It's super easy to make and doesn't need you to cook much, just chopping and mixing! Lentil tabbouleh is perfect for when you want something light but still hearty, and it's great for taking to picnics, potlucks, or having a healthy lunch ready in the fridge.
Why This Recipe Works
What's great about this recipe is how it balances being healthy with being really delicious. The lentils make the salad hearty and are a great source of protein, which means this dish can keep you full and happy for longer. The fresh parsley, cucumber, and tomatoes add a burst of freshness to every bite, and the lemon dressing brings it all together with a bright, tangy flavor. It's a dish that feels light and refreshing, perfect for warm days or when you want a healthy side dish that doesn't skimp on flavor.
Another reason to love this lentil tabbouleh is its versatility. You can eat it on its own for a light meal, scoop it up with some pita bread, or serve it as a side dish with your favorite grilled meats or vegetables. It's also super customizable; you can add more veggies, swap the herbs, or adjust the dressing to suit your taste. Plus, it's a make-ahead dream - it tastes even better after sitting for a bit, making it perfect for meal prep or bringing to gatherings. This recipe proves that eating well doesn't have to be boring or complicated.
Ingredients
Cooked Lentils - Serve as a protein-rich, hearty base. Green or brown lentils hold their shape well. Quinoa or couscous can be a substitute for a different texture.
Parsley - Adds fresh, vibrant flavor. It's best to use flat-leaf parsley for its bold taste, but curly parsley can work in a pinch.
Tomatoes - Bring juiciness and a hint of acidity. Any ripe, firm tomato is suitable, but cherry tomatoes can be a sweeter alternative.
Cucumber - Provides crunch and freshness. English cucumbers are ideal because they have fewer seeds, but any type will do.
Lemon Juice - Offers a zesty brightness that ties all the flavors together. Fresh lemon juice is preferred, but bottled can be used if necessary.
Tips
- Rinse and drain the lentils well to avoid a mushy texture.
- Chop the parsley finely for a more consistent flavor throughout.
- Deseed the tomatoes and cucumber to keep the tabbouleh from becoming too watery.
- Let the tabbouleh sit for a bit before serving to allow the flavors to meld.
- Adjust the lemon juice and seasonings right before serving to suit your taste.
How to Serve
Lentil tabbouleh is a refreshing, nutritious dish that's perfect for a light lunch, a side dish at dinner, or part of a buffet spread in a gathering. Its bright flavors and satisfying textures make it a versatile option for various eating occasions.
- As a Standalone Meal: Pair with pita bread and hummus for a fulfilling and balanced vegetarian meal.
- Side Dish: Serve alongside grilled chicken or fish as a refreshing side that complements richer, savory main courses.
- Part of a Mezze Platter: Include lentil tabbouleh in a selection of Middle Eastern appetizers like falafel, baba ganoush, and stuffed grape leaves for a festive and varied spread.
Similar Recipes
Lentil Tabbouleh
Ingredients
- 1 cup cooked lentils green or brown
- 2 cups finely chopped flat-leaf parsley
- 1 cup diced tomatoes
- 1 cup diced cucumber
- ¼ cup finely chopped red onion
- ¼ cup lemon juice
- 2 tablespoons olive oil
- Salt and pepper to taste
- Optional: 1 teaspoon minced garlic 2 tablespoons chopped fresh mint
Instructions
- In a large bowl, combine the cooked lentils, chopped parsley, diced tomatoes, diced cucumber, and red onion.
- If using, add the minced garlic and fresh mint to the bowl.
- Pour the lemon juice and olive oil over the salad. Season with salt and pepper to taste.
- Toss everything together until well mixed. Taste and adjust the seasoning as needed.
- Let the tabbouleh sit for at least 10 minutes before serving to allow the flavors to meld together.
- Serve chilled or at room temperature for the best flavor.
Nutrition
Notes
• Chop the parsley finely for a more consistent flavor throughout.
• Deseed the tomatoes and cucumber to keep the tabbouleh from becoming too watery.
• Let the tabbouleh sit for a bit before serving to allow the flavors to meld.
• Adjust the lemon juice and seasonings right before serving to suit your taste.