Name: Lentil Tabbouleh Salad Recipe
Prep time: 20 min
Total time: 20 min
Cuisine: Middle Eastern
Ingredients: 1 can (15 ounces) lentils, drained; ½ pound tomatoes, chopped into small dice; 3 packed cups parsley, finely chopped (preferably flat-leaf Italian parsley); ¼ cup mint leaves, finely chopped; 4 scallions, finely chopped (white part only); 2 tablespoons extra virgin olive oil; 2 tablespoons lemon juice; 1 teaspoon salt; ⅛ teaspoon black pepper

If you’re looking for a fresh, vibrant salad that packs a nutritional punch, you’ve got to try this Lentil Tabbouleh Salad Recipe. It’s a delightful twist on the classic Middle Eastern tabbouleh, swapping bulgur for hearty lentils to make it both filling and gluten-free.

The image shows a bowl full of a lentil salad with many layers of small, round, brown lentils mixed with finely chopped red tomatoes, white onions, and lots of green herbs like parsley and mint. The lentils are spread evenly over the white bowl, giving a mix of green, red, and brown colors. The texture looks fresh with small chopped vegetables and herbs mixed throughout. A woman's hand with red nail polish is holding a fork inside the bowl, ready to scoop some of the salad. Around the bowl, there are whole tomatoes, lemon halves, green herbs, and pieces of bread placed on a white marbled surface. Photo taken with an iphone --ar 2:3 --v 7

Jump to:

Why You'll Love This Recipe
Ingredients & Why They Work
Make It Your Way
Step-by-Step: How I Make Lentil Tabbouleh Salad Recipe
Top Tip
How to Serve Lentil Tabbouleh Salad Recipe
Make Ahead and Storage
Frequently Asked Questions:
Final Thoughts
Lentil Tabbouleh Salad Recipe

Why You'll Love This Recipe

I have to admit, this lentil tabbouleh quickly became one of my go-to salads — it’s fresh, bright, and filling without feeling heavy. Every bite bursts with herbaceous flavors and a subtle tang from the lemon dressing. I think you’ll love how versatile it is, too!

Protein-Packed: Lentils add a boost of plant-based protein that keeps you satisfied longer.
Gluten-Free Alternative: Perfect for those who want tabbouleh without the bulgur wheat.
Vibrant Herbs: Parsley and mint make this salad incredibly fresh and aromatic.
Quick & No-Cook: Ready in just 20 minutes with zero cooking needed — perfect for busy days.

Ingredients & Why They Work

What makes this salad shine is the simplicity and freshness of the ingredients. When shopping, I recommend choosing firm, ripe tomatoes and fresh flat-leaf parsley — they really elevate the dish.

Flat lay of a small mound of drained brown lentils, a pile of finely chopped flat-leaf Italian parsley, a handful of finely chopped bright green mint leaves, four whole fresh scallions with white bulbs and green tops, a diced heap of ripe red tomatoes, a small white ceramic bowl of golden extra virgin olive oil, a small white ceramic bowl of pale yellow lemon juice, a small white ceramic bowl of coarse white salt, and a small white ceramic bowl of ground black pepper, all arranged symmetrically with perfect balance, placed on a clean white marble surface, soft natural light, photo taken with an iPhone, professional food photography style, fresh ingredients, white ceramic bowls, no bottles, no duplicates, no utensils, no packaging --ar 2:3 --v 7 --p m7354615311229779997

Lentils: Provides a hearty, earthy base while keeping the salad gluten-free and protein-rich.
Tomatoes: Adds juiciness and a slightly sweet acidity that brightens the salad.
Parsley: The star herb here; flat-leaf Italian parsley offers a bright, fresh flavor and vibrant color.
Mint Leaves: A cool, refreshing contrast that lifts the overall flavor profile.
Scallions: The white parts add a mild onion flavor without overpowering the other ingredients.
Extra Virgin Olive Oil: Brings richness and smoothness while complementing the lemon’s zing.
Lemon Juice: Injects that essential citrus tang that balances the earthiness of lentils and herbs.
Salt & Black Pepper: Simple seasonings that enhance every element in this salad.

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Note: You'll find the complete list of ingredients, along with their exact measurements, in the printable recipe card at the bottom of this post.

Make It Your Way

The beauty of this Lentil Tabbouleh Salad Recipe is how adaptable it is to your taste buds and what's fresh in your kitchen. Feel free to tailor it to suit your preferences or seasonal ingredients for a personalized twist!

Herb swap: I sometimes mix in fresh cilantro or dill alongside the parsley and mint for a different herbaceous note that brightens the salad beautifully.
Spice it up: Adding a pinch of sumac or a little finely minced garlic gives the salad an extra zing that really wakes up the flavors.
Make it a meal: Stir in some diced cucumber or roasted red peppers for extra crunch and color, or add crumbled feta cheese if you’re not keeping it vegan.
Protein boost: Swap the canned lentils for cooked lentils you’ve prepared yourself to control texture, or toss in some toasted pine nuts or chopped walnuts for a nutty contrast.
Seasonal flair: In cooler months, add roasted butternut squash or sweet potato cubes for warmth and heartiness.

Step-by-Step: How I Make Lentil Tabbouleh Salad Recipe

The dish is served on a white plate placed on a white marbled surface. The bottom layer is a creamy beige hummus spread unevenly, with a drizzle of golden olive oil and a sprinkle of red spices on top. On the upper right side, there is a mixed lentil salad in small chopped pieces, featuring green herbs, diced red tomatoes, and a creamy white sauce drizzled lightly over it. Next to the salad is a bright yellow lemon half and a small bunch of fresh green mint leaves. Around the plate are pieces of white pita bread, some cut into triangles. In the background are red tomatoes still on their green stems and more lemon wedges. A silver fork is nearby on the left side. photo taken with an iphone --ar 2:3 --v 7

Step 1: Prep Your Lentils and Fresh Ingredients

Start by draining the entire 15-ounce can of lentils very well—this step is key to avoid a watery salad. While the lentils drain, finely chop 3 packed cups of flat-leaf Italian parsley for that signature vibrant green color and fresh flavor. Next, chop ½ pound of ripe tomatoes into tiny dice—this ensures juicy bursts without sogginess. Then, finely mince ¼ cup of mint leaves and the white parts of 4 scallions. Taking your time to chop everything finely helps the flavors blend beautifully.

Step 2: Combine Ingredients in a Bowl

In a large mixing bowl, add your drained lentils, diced tomatoes, chopped parsley, mint, and scallions. The mix of textures—soft lentils, crisp scallions, and herbaceous greens—makes this salad so refreshing. Use a large bowl so you have plenty of room to toss everything effortlessly in the next step.

Step 3: Dress and Season Your Salad

Pour in 2 tablespoons of extra virgin olive oil and 2 tablespoons of fresh lemon juice over the salad. Add 1 teaspoon of salt and just a dash (⅛ teaspoon) of black pepper. These simple ingredients will brighten and lift every component in the salad. If you like, gently toss to coat everything evenly, but be careful not to mash the tomatoes or lentils.

Step 4: Toss, Taste, and Adjust

Give the salad a good toss until all the ingredients are well combined and the dressing is evenly distributed. Taste your Lentil Tabbouleh Salad Recipe and adjust seasoning as you like—more salt for punch, or an extra squeeze of lemon juice for that citrusy zing. This salad is best enjoyed chilled or at room temperature, and it keeps nicely refrigerated for up to 2 days if you want to make it ahead.

Top Tip

These tips will help you nail the perfect texture and vibrant flavor that make the Lentil Tabbouleh Salad Recipe such a standout dish.

Drain Lentils Well: Make sure to drain your canned lentils thoroughly—excess moisture can dilute the flavors and make the salad watery.
Chop Herbs Finely: I learned that finely chopping the parsley and mint really helps the fresh herbs meld beautifully with the lentils, giving a balanced flavor in every bite.
Balance Your Lemon and Salt: Toss the salad first, then taste and tweak lemon juice and salt gradually—that fresh, tangy brightness is what brings the salad alive.
Use Fresh Ingredients: Avoid using wilted or old herbs; fresh parsley and mint are key to capturing the authentic Middle Eastern flair of this salad.

How to Serve Lentil Tabbouleh Salad Recipe

A pile of finely chopped red tomatoes with some bits of white near seeds is placed in the center of a light brown wooden cutting board with a visible wood grain pattern and a handle on the left side. Juices from the tomatoes spread around the pile, adding a shiny wet look to the surface. The cutting board is on a white marbled texture background. Photo taken with an iphone --ar 2:3 --v 7

Garnishes

Elevate your Lentil Tabbouleh Salad with a sprinkle of toasted pine nuts or a few pomegranate seeds for a pop of color and texture. A drizzle of extra virgin olive oil or a wedge of lemon on the side can also brighten up the presentation just before serving.

Side Dishes

This salad pairs wonderfully with grilled meats like chicken or lamb, or alongside falafel and hummus for a plant-based Middle Eastern feast. You can also serve it with warm pita bread or roasted vegetables for a nourishing, balanced meal.

Make Ahead and Storage

Storing Leftovers

Store your Lentil Tabbouleh Salad in an airtight container and keep it refrigerated. It stays fresh and flavorful for up to 2 days—perfect for quick lunches or easy entertaining.

Freezing

Because this salad relies on fresh herbs and crisp veggies, freezing isn’t recommended as it can compromise texture and flavor.

Reheating

This is a no-cook, fresh salad best enjoyed chilled or at room temperature—no reheating needed. Just give it a quick stir before serving if it’s been chilled.

Frequently Asked Questions:

Can I use other types of lentils for this salad?

Absolutely! Green, brown, or black lentils all work well in this Lentil Tabbouleh Salad Recipe. Just make sure they’re well-drained and not mushy.

Is this salad gluten-free?

Yes, since we use lentils instead of bulgur, this Lentil Tabbouleh Salad is naturally gluten-free, making it a great option for those with gluten sensitivities.

Can I add garlic or other spices?

You sure can! Adding a little crushed garlic or a pinch of sumac can add an extra zing and deepen the flavor profile without overpowering the freshness.

How long does this salad keep in the fridge?

The salad keeps its best texture and taste for up to 2 days when stored in an airtight container in the refrigerator.

Final Thoughts

Making this Lentil Tabbouleh Salad Recipe feels like bringing a fresh breeze of Middle Eastern sunshine to your table—bright, lively, and wonderfully wholesome. It’s quick to prepare, packed with nutrients, and just bursting with delicious, vibrant flavors. Whether you’re serving it as a light lunch or a side dish at a gathering, I hope this salad becomes one of your go-to favorites for easy, healthy meals made with love.