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Lentil Tabbouleh Recipe

Lentil Tabbouleh Recipe
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★★★★★

4.9 from 23 reviews

Lentil Tabbouleh is a fresh and vibrant Middle Eastern salad that combines tender cooked lentils with a zesty lemon-olive oil dressing, lots of fresh parsley and mint, crisp cucumber, juicy tomatoes, and a hint of sumac for a tangy finish. It’s a nutritious, protein-packed vegetarian dish perfect as a light lunch or a refreshing side salad.

Ingredients

Scale

Lentils

  • 1/2 cup uncooked French green or black lentils
  • 1 bay leaf
  • Water (enough to cover lentils in saucepan)
  • 1 cup cooked lentils (from above)

Dressing & Seasoning

  • 1/3 cup fresh lemon juice
  • 1/4 cup extra-virgin olive oil
  • 1 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 teaspoon sumac (optional but recommended)

Vegetables & Herbs

  • 2 bunches curly parsley, finely chopped
  • 10 mint leaves, finely chopped
  • 1/2 English cucumber, diced (or 2 small Persian cucumbers)
  • 1/2 cup tomatoes, diced
  • 1/3 cup red onion, finely diced

Instructions

  1. Cook the Lentils: In a medium saucepan, combine the uncooked lentils, bay leaf, and enough water to cover them. Bring to a boil, then cover and reduce heat to a simmer. Cook for 15 to 18 minutes until the lentils are tender but not mushy. Drain and let cool.
  2. Prepare the Dressing: In a mixing bowl, whisk together the cooked lentils, fresh lemon juice, and extra-virgin olive oil. Set this mixture aside to allow flavors to meld.
  3. Chop the Herbs and Vegetables: Finely chop the curly parsley and mint leaves. Dice the cucumber, tomatoes, and red onion.
  4. Combine Salad Ingredients: In a large mixing bowl, combine the chopped parsley, mint, cucumber, tomatoes, and red onion. Pour in the lentil and dressing mixture and gently stir to combine all elements evenly.
  5. Season and Serve: Just before serving, season the salad with kosher salt, freshly ground black pepper, and sumac to taste. Stir well and enjoy this fresh, hearty tabbouleh.

Notes

  • Sumac adds a tangy and slightly lemony flavor that enhances the freshness of the salad – highly recommended but optional.
  • For best texture, use French green or black lentils as they hold their shape well after cooking.
  • Mint leaves can be adjusted to your preference; they add a refreshing aroma to the salad.
  • This salad is best served fresh but can be refrigerated for up to 2 days in an airtight container.
  • If you prefer, substitute the lemon juice with freshly squeezed lime juice for a different citrus twist.

Nutrition

Keywords: lentil tabbouleh, middle eastern salad, vegetarian salad, healthy lentil salad, fresh tabbouleh, parsley mint salad

Find it online: https://biteandenjoy.com/lentil-tabbouleh-recipe/