Description
Lentil Tabbouleh is a fresh and nutritious twist on the classic Middle Eastern tabbouleh salad, substituting lentils for bulgur to create a hearty, protein-packed dish. Featuring vibrant parsley, mint, tomatoes, and scallions tossed with lemon juice and olive oil, this salad is perfect as a light lunch or a flavorful side.
Ingredients
Units
Scale
Salad Ingredients
- 1 can (15 ounces) lentils, drained
- 1/2 pound tomatoes, chopped into small dice
- 3 packed cups parsley, finely chopped (preferably flat-leaf Italian parsley)
- 1/4 cup mint leaves, finely chopped
- 4 scallions, finely chopped (white part only)
Dressing
- 2 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoon salt
- 1/8 teaspoon black pepper
Instructions
- Prepare the lentils and vegetables: Drain the 15-ounce can of lentils thoroughly to remove excess liquid. Chop ½ pound of tomatoes into small dice. Finely chop 3 packed cups of parsley, ¼ cup of mint leaves, and the white parts of 4 scallions.
- Combine ingredients in a bowl: In a large mixing bowl, add the drained lentils, chopped tomatoes, parsley, mint, and scallions.
- Add seasoning and toss: Pour in 2 tablespoons of extra virgin olive oil, 2 tablespoons of lemon juice, 1 teaspoon of salt, and ⅛ teaspoon of black pepper over the salad ingredients.
- Mix and adjust flavors: Toss all ingredients thoroughly until well combined. Taste the salad and adjust salt and lemon juice to your preference.
Notes
- Lentil tabbouleh offers a gluten-free alternative to traditional tabbouleh made with bulgur wheat.
- Use green, brown, or black lentils for the best texture and flavor.
- Flat-leaf Italian parsley provides a fresh, bright taste that complements the lentils well.
- This salad is best served chilled or at room temperature and can be kept refrigerated for up to 2 days.
- Add a touch of garlic or a pinch of sumac for an extra zing if desired.
Nutrition
- Serving Size: 1 serving
- Calories: 98 kcal
- Sugar: 2 g
- Sodium: 400 mg
- Fat: 5 g
- Saturated Fat: 1 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 10 g
- Fiber: 4 g
- Protein: 4 g
- Cholesterol: 0 mg
