Lentil Tabbouleh
If you’re looking for a vibrant, nutritious dish that’s as easy to make as it is delicious, then Lentil Tabbouleh is your answer. This modern twist on the classic Middle Eastern salad combines the earthy flavors of brown lentils with fresh vegetables and herbs, creating a satisfying meal that’s perfect for any occasion. Whether you’re serving it as a side dish or a light main course, this Lentil Tabbouleh will have everyone asking for seconds.
Why This Recipe Works
Lentil Tabbouleh is not only packed with flavor but also offers a delightful blend of textures. The lentils provide a hearty base, while the crisp vegetables add freshness and crunch. With a simple dressing of olive oil and lemon juice, this salad remains light and refreshing. The addition of fresh herbs like mint and parsley elevates the dish, providing a burst of flavor that ties everything together. Plus, using canned lentils makes this recipe incredibly quick and convenient, allowing you to whip up a nutritious meal in no time.
What You’ll Gather
- 11 oz canned brown lentils
- 1 purple onion, finely chopped
- 9 oz cherry tomatoes, halved
- 1 large cucumber, diced
- 3 Tbsp olive oil
- 1 Tbsp fresh mint leaves, chopped
- 2 Tbsp fresh parsley, chopped
- 1 lemon, juiced (freshly squeezed)
- Salt and black pepper to taste
- 4 pita bread
Equipment at a Glance
- Mixing bowl: For combining the ingredients.
- Chopping board: To prepare the vegetables and herbs.
- Knife: For chopping and dicing.
- Measuring spoons: To ensure accurate ingredient measurements.
- Serving dish: To present your beautiful Lentil Tabbouleh.
Lentil Tabbouleh, Made Easy
Step 1: Prepare the Ingredients
Start by gathering all your ingredients on a clean surface. Drain and rinse the canned brown lentils under cold water to remove any excess sodium and preserve their flavor. Allow them to drain well in a colander.
Step 2: Chop Vegetables
While the lentils are draining, finely chop the purple onion, ensuring that the pieces are small enough to blend well with the other ingredients. Next, slice the cherry tomatoes in half and dice the cucumber into bite-sized pieces.
Step 3: Mix the Base
In a large mixing bowl, combine the drained lentils, chopped onion, halved cherry tomatoes, and diced cucumber. Toss gently to mix the ingredients evenly.
Step 4: Add Fresh Herbs
Sprinkle the chopped mint and parsley over the lentil mixture. These fresh herbs will infuse the salad with aromatic flavors. Gently fold them into the lentil base.
Step 5: Prepare the Dressing
In a small bowl, whisk together the olive oil and freshly squeezed lemon juice. Season with salt and black pepper to taste. This simple dressing will enhance the flavors of your Lentil Tabbouleh.
Step 6: Combine Everything
Pour the dressing over the lentil and vegetable mixture. Toss everything together until well combined, ensuring that each ingredient is coated with the dressing.
Step 7: Chill and Serve
For the best flavor, let the Lentil Tabbouleh sit for at least 30 minutes in the refrigerator. This allows the flavors to meld beautifully. When you’re ready to serve, spoon the salad into a serving dish and enjoy it alongside warm pita bread.
Better-for-You Options
- Swap the olive oil: Use avocado oil for a different flavor and added health benefits.
- Add more veggies: Consider adding bell peppers, radishes, or even grated carrots for extra crunch and nutrients.
- Use whole grain pita: Opt for whole grain pita bread for added fiber and a nuttier flavor.
- Make it gluten-free: Serve the Lentil Tabbouleh over a bed of greens instead of pita bread.
Missteps & Fixes
- Too soggy: If your salad turns out too wet, try adding more lentils or chopped vegetables to absorb the excess liquid.
- Flavorless: If the salad lacks flavor, add more lemon juice, salt, or herbs to enhance the taste.
- Overchopped herbs: If you accidentally chop the herbs too finely, consider adding a few whole leaves for garnish to retain some texture.
- Too salty: If you’ve added too much salt, balance it out with additional diced cucumber or tomatoes.
Prep Ahead & Store
Lentil Tabbouleh is perfect for meal prep! You can prepare the salad a day in advance and store it in an airtight container in the refrigerator. The flavors will deepen as it sits. If you have leftovers, they will remain fresh for up to three days. Just be sure to keep any pita bread separate until you’re ready to serve to maintain its crispness.
Helpful Q&A
Can I use dried lentils instead of canned?
Yes, you can use dried lentils! Just remember to cook them according to the package instructions before adding them to the salad. Canned lentils are a great time-saver, but dried lentils offer a more authentic texture.
What other herbs can I use in this recipe?
While mint and parsley are traditional, you can also experiment with cilantro or basil to give the salad a unique twist. Just remember to adjust the quantities to your taste.
Is this recipe vegan-friendly?
Absolutely! Lentil Tabbouleh is naturally vegan, making it a great option for anyone following a plant-based diet. It’s packed with protein and nutrients, making it a wholesome meal.
Can I add protein to this dish?
Yes! If you’d like to add more protein, consider incorporating chickpeas, diced grilled chicken, or even feta cheese for a Mediterranean flair. Just keep in mind that this will change the overall flavor profile.
Wrap-Up
In the world of salads, Lentil Tabbouleh stands out with its unique combination of flavors and textures. The earthy lentils, fresh vegetables, and aromatic herbs create a dish that’s not only visually appealing but also incredibly nutritious. Perfect for meal prep, this salad can be enjoyed on its own or as a delightful side. Whether you’re hosting a gathering or simply seeking a light meal, Lentil Tabbouleh is sure to impress and satisfy. Enjoy every bite of this healthy and delicious dish!
Lentil Tabbouleh
Ingredients
Equipment
Method
- Gather all your ingredients on a clean surface. Drain and rinse the canned brown lentils under cold water to remove any excess sodium and preserve their flavor. Allow them to drain well in a colander.
- While the lentils are draining, finely chop the purple onion, ensuring that the pieces are small enough to blend well with the other ingredients. Next, slice the cherry tomatoes in half and dice the cucumber into bite-sized pieces.
- In a large mixing bowl, combine the drained lentils, chopped onion, halved cherry tomatoes, and diced cucumber. Toss gently to mix the ingredients evenly.
- Sprinkle the chopped mint and parsley over the lentil mixture. Gently fold them into the lentil base.
- In a small bowl, whisk together the olive oil and freshly squeezed lemon juice. Season with salt and black pepper to taste.
- Pour the dressing over the lentil and vegetable mixture. Toss everything together until well combined, ensuring that each ingredient is coated with the dressing.
- For the best flavor, let the Lentil Tabbouleh sit for at least 30 minutes in the refrigerator. When you’re ready to serve, spoon the salad into a serving dish and enjoy it alongside warm pita bread.
Notes
- Prepare the salad a day in advance for deeper flavors.
- Store leftovers in an airtight container for up to three days.
- Keep pita bread separate until ready to serve for crispness.
