Lentil Tabbouleh

Taboulleh is a refreshingly delicious Middle Eastern staple that’s equally good as an appetizer, a side or even a main course. Our take on it varies from the traditional recipe, which uses bulgur wheat, as this one is a lentil tabbouleh that’s full of protein. A hearty dose of mint gives it a lovingly fresh flavor, while a classic olive oil and lemon juice dressing keeps things light. It’s a great dish to whip up for a summer treat on a hot day, as a salad for a potluck or simply to indulge in when you have extra parsley and mint on hand. Enjoy!

Ingredients for Lentil Tabbouleh

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• Dried lentils: Lentils take the place of the usual bulgur in this version of tabbouleh. They’re a good source of protein, fiber, B vitamins and minerals such as iron, potassium and zinc.
• Olive oil and lemon juice: The oil and juice team up and transform into a delicious dressing for the tabbouleh.
• Fresh parsley: Chopped fresh parsley is one of the key components of tabbouleh. Parley contains antioxidants, plus vitamins A, C and K.
• English cucumber: The cucumber adds a lovely crunch and a light, refreshing flavor. English cucumbers in particular are nice in tabbouleh and other salads because the skin is thinner than on plump cucumber varieties. There are also fewer seeds, and the cucumber isn’t as bitter as some other varieties.
• Plum tomatoes: Plum tomatoes add color, moisture and a nice textural variation to the tabbouleh. Feel free to swap them for another tomato variety such as cherry or grape tomatoes.
• Green onions: Green onions, or scallions, add a little bite to the tabbouleh. Feel free to cut down on the quantity if you don’t care for them.
• Mint: Chopped fresh mint gives this tabbouleh its refreshing flavor.

Directions

Step 1: Cook the lentils

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Cook the lentils according to the package directions, then remove the pan from the heat. Transfer the lentils to a bowl, and allow them to cool completely.

Step 2: Make the dressing

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In a large bowl, whisk together the olive oil, lemon juice, salt and pepper.

Step 3: Prepare the tabbouleh

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In the same bowl with the dressing, stir in the cooled lentils, parsley, cucumber, tomatoes, green onion and mint. Cover the bowl and refrigerate it until the taboulleh is chilled, about 30 minutes.

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Lentil Tabbouleh Variations

• Use quinoa instead: Use quinoa in place of lentils for another variation on tabbouleh. White quinoa is light and fluffy, ideal for this type of dish.
• Add feta cheese: Crumble some feta cheese into the tabbouleh to turn the dish into a hearty meal.
• Toss in some peppers: Add finely chopped green or red peppers to boost the nutritional value and add more crunch. Bell peppers are a good source of vitamin C.

How to Store Lentil Tabbouleh

Store the tabbouleh in an airtight container in the refrigerator. It’ll keep for up to a week, but it’s best enjoyed within a few days.

Can you make lentil tabbouleh ahead of time?

Absolutely! Making the tabbouleh a day or so ahead allows the flavors to blend together that much more, so every bite is scrumptious.

Lentil Tabbouleh Tips

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What is tabbouleh?

Tabbouleh (sometimes spelled tabouleh, tabbouli, tabouli or taboulah) is a mainstay of Middle Eastern cuisine and enjoyed by numerous cultures in the region. Though exact recipes vary from one region to another, or even from one household to another, parsley is a key ingredient. Bulgur wheat is perhaps the most common grain used in tabbouleh, though this recipe uses lentils, a legume, instead.

Could I use canned lentils instead?

Sure! Canned lentils are already cooked, so they’ll save time too. Rinse and drain the lentils before adding them to the tabbouleh.

How can I keep this lentil tabbouleh salad from getting watery?

Be sure to thoroughly drain the cooked lentils to avoid adding moisture to the tabbouleh. Also consider letting the tomatoes sit in a strainer over the sink for a few minutes after chopping them.