This lentil tabbouleh salad is a tasty and nutritious dish that combines the earthy flavours of lentils with the fresh and lemony taste of traditional tabbouleh. A classic with a twist!
A classic with a twist! This lentil tabbouleh salad is a tasty and nutritious dish that combines the earthy flavours of lentils with the fresh and lemony taste of traditional tabbouleh. I like the simplicity of this recipe and its fresh flavours and often serve it with hot pitta bread.
Like my Mexican quinoa salad, this is a fantastic salad for anyone on a meat-free or flexitarian diet. Nutrient-dense lentils are high in plant-based proteins, iron, and fibre. They also make a tasty gluten-free alternative to bulgur wheat that is often found in conventional tabbouleh recipes.
This variation on the traditional Middle Eastern tabbouleh salad includes cooked lentils mixed with tomatoes, cucumber, parsley, mint, spring onions, fresh lemon juice, extra-virgin olive oil, and garlic. It is perfect for meal prep as the flavours do develop overtime.
To maximise the taste of this salad, make sure you use the freshest of ingredients (bottled lemon juice simply won’t do here) combined with flavoursome extra-virgin olive oil.
TOP TIP: Do not skip Step 5! It is important to leave this lentil tabbouleh salad to rest before serving it. It will give the flavours the time to meld together.
This Middle Eastern-inspired recipe is perfect for a light and satisfying meal or as a side dish for a BBQ, party, or mezze buffet. You can serve with falafels, vegetarian kebabs, grilled halloumi, roasted vegetables (or grilled aubergines, peppers, or courgettes), hummus, my vegan tzatziki, this 5-min avocado spread, or with diverse dips and sauces.
Bulgur wheat is often overlooked as an ingredients. Yet, whether on its own or paired with lentils, it makes (amongst other things) a tasty and hearty base for a variety of salads. Make sure to my roasted butternut squash salad with bulgur wheat and lentil for a winter or autumn alternative.
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What is tabbouleh salad?
Tabbouleh (also known as tabouleh, tabbouli, tabouli, or taboulah) is a staple dish in Middle Eastern cuisine, traditionally made with bulgur wheat, tomatoes, onion, parsley, mint, lemon juice, and olive oil.
In the Middle East, tabbouleh is made from soaked rather than cooked bulgur wheat. If you want to make it at home, you might need to boil or pre-cook the bulgur wheat beforehand, depending on the type or size available to you.
Many variations exist, some using different ratios of bulgur wheat to herbs while others add cucumber or other ingredients. One rule of thumb though: use the freshest ingredients and (as far as I am concerned anyway), plenty plenty of herbs and the best quality extra virgin olive oil you can find.
Some of my favourites alternative tabbouleh salads include Quinoa Tabbouleh, Cauliflower Rice Tabbouleh, and Fruity Tabbouleh (my mum makes one with mango!). Not really traditional, I know, but really really tasty.
Step-by-step instructions on how to make lentil tabbouleh salad
Ingredients needed (and substitutions):
- Puy lentils (or you can use French green lentils – avoid brown, red, and yellow lentils as they do not hold their shape well enough once cooked)
- Tomatoes
- Cucumber
- Fresh parsley
- Fresh mint
- Spring onions
- Garlic cloves
- Fresh lemon Juice
- Extra-virgin olive oil
- Salt
Step 1: Cook the lentils
Heat a small saucepan of water. When boiling, add some salt followed by the lentils and cook according to packet instructions for around 12 minutes until tender (they should still hold their shape). When done drain and set aside.
Step 2: Prepare the rest of the ingredients
Cut the tomatoes and cucumber into small dice. Finely chop the parsley, mint leaves, and spring onions.
Step 3: Build the salad
Place the drained lentils in a salad bowl. Mix in the tomatoes, cucumber, parsley, mint, spring onions, and garlic with the lentils.
Step 4: Season the lentil tabbouleh salad
Stir in the lemon juice, olive oil, and salt.
Step 5: Leave to rest
Leave to rest for 30 minutes at room temperature before serving.
Watch how to make this lentil tabbouleh salad recipe
3 must-try lentil recipes
Common questions about this lentil tabbouleh salad
This salad can be stored in an airtight container in the refrigerator for up to 3-4 days.
Yes, you can use canned lentils to save time. Just make sure to drain and rinse them before adding them to the salad. You will need two 400g / 14-ounce cans of cooked lentils.
Yes, you can make this lentil tabbouleh salad ahead of time. In fact, it often tastes better after the flavours have had time to meld together. Just store it in the refrigerator until ready to serve, and give it a good toss before serving.
I hope you enjoy this lentil tabbouleh salad recipe as much as we do. If you do make this recipe, don’t forget to tag me on Instagram!
Lentil Tabbouleh
Equipment
Disclaimer: the equipment list above includes affiliate links to products I use and like.
Ingredients
- 200 g Puy lentils (or French green lentils)
- 250 g tomatoes
- 250 g cucumber
- 30 g fresh parsley
- 30 g fresh mint leaves
- 4 spring onions
- 2 garlic cloves grated
- 2 Tbsp fresh lemon Juice
- 4 Tbsp extra-virgin olive oil
- Salt to taste
Instructions
- Heat a small saucepan of water. When boiling, add some salt followed by the lentils and cook according to packet instructions for around 12 minutes until tender (they should still hold their shape). When done drain and set aside.200 g Puy lentils (or French green lentils)
- In the meantime, prepare the rest of the ingredients: Cut the tomatoes and cucumber into small dice. Finely chop the parsley, mint leaves, and spring onions.250 g tomatoes, 250 g cucumber, 30 g fresh parsley, 30 g fresh mint leaves, 4 spring onions
- Place the drained lentils in a salad bowl. Mix in the tomatoes, cucumber, parsley, mint, spring onions, and garlic with the lentils.2 garlic cloves
- Stir in the lemon juice, olive oil, and salt.2 Tbsp fresh lemon Juice, 4 Tbsp extra-virgin olive oil, Salt to taste
- Leave to rest for 30 minutes at room temperature before serving.
Video
Nutrition
Find this recipe online:
https://theflexitarian.co.uk/recipe-items/lentil-tabbouleh-salad/
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