Description
A refreshing and nutritious twist on the Middle Eastern classic, Lentil Tabbouleh blends hearty lentils with vibrant herbs and zesty lemon.
Ingredients
Scale
- 1 cup of green or brown lentils, rinsed and drained
- 1 1/2 cups of water
- 1 cup of finely chopped fresh parsley
- 1/2 cup of finely chopped fresh mint
- 1/4 cup of finely chopped green onions
- 1 cup of diced tomatoes
- 1/4 cup of fresh lemon juice
- 1/4 cup of extra-virgin olive oil
- Salt and pepper to taste
- Optional: 1/2 cup of diced cucumber
- Optional: 1/4 cup of crumbled feta cheese (omit for vegan)
- Optional: 1/4 cup of toasted pine nuts
- Optional: A pinch of ground cumin for extra flavor
Instructions
- Rinse lentils under cold water until the water runs clear.
- Finely chop parsley, mint, and green onions. Dice tomatoes and cucumber (if using). Set aside in a large bowl.
- In a saucepan, combine lentils and water. Bring to a boil, then simmer on low heat, covered, for 15–20 minutes until tender but not mushy.
- Drain any excess water and let lentils cool to room temperature.
- Add lentils to the bowl with chopped ingredients. Pour in lemon juice and olive oil. Mix well.
- Season with salt, pepper, and ground cumin if desired.
- Mix in optional feta, cucumber, or pine nuts if using. Toss to combine.
- Let the salad sit for at least 15 minutes before serving to allow flavors to meld.
Notes
Avoid overcooking lentils to maintain texture. Finely chop herbs for best results. For enhanced flavor, refrigerate a few hours before serving.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Salad
- Method: Stovetop
- Cuisine: Middle Eastern
Nutrition
- Serving Size: 1 cup
- Calories: 200
- Sugar: 2g
- Sodium: 180mg
- Fat: 5g
- Saturated Fat: 0.5g
- Unsaturated Fat: 4.5g
- Trans Fat: 0g
- Carbohydrates: 25g
- Fiber: 7g
- Protein: 10g
- Cholesterol: 0mg
Keywords: lentil tabbouleh, healthy salad, vegetarian, vegan, Middle Eastern