This lentil tabbouleh is a vibrant, nutritious dish that combines the earthy flavors of lentils with the freshness of Mediterranean ingredients. Throw in some chewy, nutty tabbouleh and you have a salad that's satisfying enough to serve as a main course, but simple enough to make for a pinic or BBQ.
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Originating from the Middle East, this traditional salad has gained popularity worldwide for its delightful flavors. Tossed with fragrant parsley, tangy lemon juice, and aromatic spices, Lentil Tabbouleh has a harmonious balance of textures and tastes.
It's a versatile dish that can be enjoyed as a refreshing side, a light lunch, or a satisfying main course. Whether you're looking for a wholesome salad to accompany your meals or seeking a hearty plant-based option, Lentil Tabbouleh is the perfect choice!
Related Post: Roasted Leek Salad
💚Reasons You'll Love This Recipe
💚Lentils are a great source of plant-based protein, fiber, and various essential nutrients.
💚This recipe can be easily customized. You can add or substitute ingredients like cucumber, bell peppers, or additional herbs to tailor the recipe to your taste.
💚It works as a standalone salad or can be served as a side dish alongside other main courses. It can also be wrapped in lettuce leaves or stuffed in pita bread for a tasty picnic meal.
💚Lentil tabbouleh is an excellent option for meal prepping or making ahead of time. It can be prepared in advance and stored in the refrigerator. The flavors will only develop even further
🛒Ingredients
- Green, Brown Or Puy Lentils: You can choose green, brown or Puy lentils. I've given you instructions for both canned and dried.
- Bulgur Wheat: I love the chewy, nutty flavor of bulgur wheat in lentil tabbouleh, but you could also use if couscous
- Tomatoes: You can either use large tomatoes or cherry tomatoes. I tend prefer cherry tomatoes because they hold their shape better, but use whatever you have on hand.
- English Cucumber: You could also use another variety of cucumber like garden cucumbers or Kirby cucumbers.
- Fresh Parsley: Tabbouleh requires a lot of parsley. Be sure to use fresh.
- Fresh Mint Leaves: Mint is part of what makes tabbouleh tabbouleh. Be sure to use fresh mint. Strip the leaves from the stem and chop it finely.
- Green Onions: Thinly sliced green onions contribute a mild onion flavor and a pleasant crunch to the tabbouleh.
- Extra-Virgin Olive Oil: Choose extra virgin olive oil for the dressing. This is a simple recipe the relies on quality ingredients.
- Fresh Lemon Juice: Freshly squeezed lemon juice adds a tangy flavor to the tabbouleh. It adds brightness, acidity, and a refreshing zing that balances the earthiness of the lentils and bulgur wheat. I suggest using fresh lemon juice, not bottled.
- Salt & Pepper: Salt and pepper enhance all the other flavors.
🔪How To Make Lentil Tabbouleh
- If you are using dried lentils, rinse the lentils thoroughly under cold water. In a saucepan, combine the lentils and 2 cups of water. Bring to a boil over medium-high heat, then reduce the heat and simmer for 15-20 minutes or until the lentils are tender but still hold their shape. Drain any excess water and set aside to cool.If you are using canned lentils, drain them and rinse them under cold water. Set aside to cool.
- Next, add the bulgur wheat to a saucepan along with 1½ cups of water. Bring to a gentle simmer. Cover the pan and simmer for 12 minutes, or until the bulgur wheat has absorbed all the water and is tender. Remove from the heat and allow the pan to rest with the lid on for a further 10 minutes.
- In a large mixing bowl, combine the diced tomatoes, cucumber, parsley, mint, and green onions.
- Once the lentils and bulgur wheat have cooled down, add them to the bowl with the vegetables.
- In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper to make the dressing.
- Pour the dressing over the lentil and vegetable mixture. Toss well to combine and make sure everything is coated with the dressing.
- Taste and adjust the seasoning if needed. You can add more lemon juice, olive oil, or salt and pepper according to your preference.
- Cover the bowl with plastic wrap and refrigerate for at least 1 hour to allow the flavors to meld together.
- Before serving, give the tabbouleh a good stir. You can garnish it with additional fresh herbs if desired.
🍽️Serving Suggestions
- Serve lentil tabbouleh as part of an elegant falafel platter. Or, use them as a topping for a falafel gyro.
- This salad is wonderful with a chimichurri dressing.
- Make a dairy-free tzatziki dip using plant-based yogurt, grated cucumber, garlic, lemon juice, and dill. The cool, tangy dip pairs well with the lentil tabbouleh and can be enjoyed with pita bread, lentil crackers or vegetable crudités.
- Hummus is a creamy chickpea dip that goes wonderfully with lentil tabbouleh. Serve it with warm, toasted pita bread for dipping.
- Crispy skillet roasted potatoes would make an excellent accompaniment to this dish.
- Ful Medames is a creamy fava bean dip topped with pickles and jalapenos. It's absolutely delicious and would be fab with lentil tabbouleh.
💡Variations
- Mediterranean Quinoa Tabbouleh: Replace the bulgur wheat with cooked quinoa for a gluten-free variation. Quinoa adds a light and fluffy texture while still providing a nutritious base. Follow the same recipe, substituting quinoa for bulgur wheat in equal amounts.
- Roasted Vegetable Tabbouleh: Enhance the flavors by adding roasted vegetables to the tabbouleh. Roast diced eggplant, bell peppers, and cherry tomatoes with olive oil, salt, and pepper until tender. Mix the roasted vegetables into the tabbouleh for your own custom salad.
- Spicy Red Lentil Tabbouleh: Use red lentils instead of green or brown lentils for a change in texture and color. Cook the red lentils separately until they are soft but still hold their shape. Add a kick of spice by incorporating chopped jalapeños or a pinch of cayenne pepper to the tabbouleh.
- Citrus Quinoa Tabbouleh: Replace the lemon juice with a combination of fresh citrus juices such as orange, lime, and grapefruit.
- Fruity Tabbouleh: Add a touch of sweetness by including diced fruits like pomegranate seeds, diced apples, or dried cranberries to the tabbouleh.
❄️Storage Instructions
Lentil tabbouleh can be stored in the refrigerator in an airtight container. It's best to consume it within 2-3 days to maintain freshness and quality. Make sure to cover the tabbouleh tightly to prevent it from drying out.
If you prefer to store the lentil tabbouleh with the dressing, mix it in thoroughly before refrigerating. However, if you plan to store the tabbouleh for an extended period or want to keep it fresher, it's better to store the dressing separately and mix it in just before serving. This will help maintain the texture and prevent the ingredients from becoming too soggy.
If your tabbouleh appears dry after refrigeration, you can refresh it before serving by adding a drizzle of olive oil and a squeeze of fresh lemon juice. Toss well to distribute the dressing evenly.
It's also a good idea to portion the tabbouleh into smaller servings before refrigerating, especially if you're storing larger quantities. This allows you to take out and enjoy only what you need without repeatedly exposing the entire batch to air and potential spoilage.
Keep in mind that this dish is best enjoyed fresh, so I recommend making the amount that you're likely to consume within a few days for the best taste and quality.
🙋♀️Frequently Asked Questions
It is generally recommended to rinse canned lentils before using them to remove any excess sodium or preservatives. Rinsing also helps improve the texture and flavor of the lentils. However, if you prefer the taste or texture of the liquid in the can, you can skip rinsing.
Middle Eastern tabbouleh is made from a combination of bulgur wheat, fresh parsley, tomatoes, mint, green onions, lemon juice, and olive oil. The bulgur wheat provides a hearty base, while the parsley, tomatoes, mint, and green onions contribute freshness and vibrant flavors. Lemon juice and olive oil are used to create a tangy dressing that ties all the ingredients together.
The word "tabbouleh" originates from the Arabic term "tabbūlah" or "tabbūle," which means "seasoned salad" or "herb mixture." It is a traditional dish from the Levant region, specifically Lebanon and Syria, where it has been enjoyed for centuries. Tabbouleh has since become popular across the Middle East and around the world, known for its fresh ingredients and vibrant flavors.
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📖 Recipe
Lentil Tabbouleh
Ingredients
- 1 cup green or brown lentils canned, pre-cooked or dried
- 2 cups water (used if you are cooking dried lentils)
- 1 cup bulgur wheat
- 1 ½ cups water
- 2 large tomatoes diced (or 2 cups of chrry tomatoes, cut in half)
- 1 English cucumber diced
- 1 cup fresh parsley finely chopped
- ½ cup fresh mint leaves finely chopped
- 4 green onions thinly sliced
- ¼ cup extra-virgin olive oil
- 3 tablespoons fresh lemon juice
- Salt and pepper to taste
Instructions
- If you are using dried lentils, rinse the lentils thoroughly under cold water. In a saucepan, combine the lentils and 2 cups of water. Bring to a boil over medium-high heat, then reduce the heat and simmer for 15-20 minutes or until the lentils are tender but still hold their shape. Drain any excess water and set aside to cool. If you are using canned lentils, drain them and rinse them under cold water. Set aside to cool.
- Next, add the bulgur wheat to a saucepan along with 1½ cups of water. Bring to a gentle simmer. Cover the pan and simmer for 12 minutes, or until the bulgur wheat has absorbed all the water and is tender. Remove from the heat and allow the pan to rest with the lid on for a further 10 minutes.
- In a large mixing bowl, combine the diced tomatoes, cucumber, parsley, mint, and green onions.
- Once the lentils and bulgur wheat have cooled down, add them to the bowl with the vegetables.
- In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper to make the dressing.
- Pour the dressing over the lentil and vegetable mixture. Toss well to combine and make sure everything is coated with the dressing.
- Taste and adjust the seasoning if needed. You can add more lemon juice, olive oil, or salt and pepper according to your preference.
- Cover the bowl with plastic wrap and refrigerate for at least 1 hour to allow the flavors to meld together.
- Before serving, give the tabbouleh a good stir. You can garnish it with additional fresh herbs if desired.
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