Lentil Tabbouleh

Swap bulgur for lentils in this protein and fiber-rich herby lentil tabbouleh salad. It’s quick and easy to prepare, low budget, and a perfect summery salad for family meals, potlucks, picnics, BBQs, and more! Vegan & Gluten-free, plus ready in 30 minutes!

Having posted a similar chickpea lentil salad recently, we were inspired to switch the roles of parsley and lentils in this herb-forward, gluten-free lentil tabbouleh salad. It’s super fresh, bright, flavorful, and ready in as little as 10 minutes when using canned lentils.

What Is Lentil Tabbouleh?

Tabbouleh (tabouleh, tabouli, tabbouli) is a fresh and simple herby Levantine salad/mezze dish (perfect for serving with hummus!) originating in Lebanon and Syria. Traditionally, a tabbouleh salad combines parsley with bulgur wheat (uncooked but soaked to soften), tomatoes, onion, mint, and a simple lemon juice-olive oil dressing, when parsley is the star.

For this version, however, we’re replacing the bulgur with lentils (similar to the Mediterranean restaurant Cava lentil tabbouleh). It’s still got all the deliciously fresh and herby flavor, but this lentil salad is a heartier, more protein-dense, high-fiber, naturally gluten-free tabbouleh recipe.

Why You’ll Love This Lentil Tabbouleh Recipe

• Quick & Easy: Even from scratch, this lentil tabbouleh recipe requires just 4 simple steps and under half an hour. When using canned lentils, you can get it on your table in as little as 10 minutes!
• Budget-friendly: With just common produce and kitchen/pantry staples.
• Super fresh: This salad is light and bright, combining classic salad ingredients like tomato and cucumber with LOTS of fresh parsley and a lemon-based dressing.
• Nutritious & diet friendly: This recipe is not only for naturally gluten-free tabbouleh, but it’s also dairy-free and vegan, and the combination of ingredients makes a fiber and protein-dense salad loaded with vitamins, minerals, and antioxidants.
• Versatile & crowd-pleasing: This lentil tabouli is as at home on a mezze table as practically any large gathering: BBQ, potlucks, dinner parties, picnics, and more.
• Meal prep friendly: It’ll taste better and better as it sits and lasts several days.

The Ingredients and Substitutes

For The Lentils

• Lentils: We use dried green or brown lentils and cook them ourselves, though you can use canned lentils, too.  
• Vegetable stock: We used a combination of bouillon cubes and water, though pre-prepared vegetable stock works great, too. Use a reduced-sodium version if preferred.  

What Are the Best Lentils for Tabbouleh?

It’s best to use firmer lentils that will hold their shape within the lentil tabouli salad. For that, we recommend black, green, or brown lentils. Avoid red and yellow lentils. Here’s a great guide to lentils if you want to learn more!

The Tabbouleh Salad

• Onion: You can use regular yellow onion, red onion, or shallot. Use green onion for a much milder flavor.
• Garlic: Freshly minced works best. Adjust the amount if preferred.
• Tomato: Use fresh, ripe, tender (not overly watery/seedy) tomatoes, like Beefsteak/ Vine-ripened tomatoes. Out of season, though, grape or cherry tomatoes work best.
• Cucumber: It’s best to use low-seed, thin-peel varieties like Persian or English cucumbers. If not, you may need to peel and/or de-seed them.
• Fresh parsley: Parsley (usually curly, but flat works, too) is practically the centerpiece of this lentil tabouli salad. However, you could combine it with fresh mint if preferred.
• The dressing: Lentil tabbouleh only requires a simple dressing of:
  • Extra-virgin olive oil
  • Lemon juice
  • Kosher salt & black pepper (seasoned to taste)

What Else Could I Add to This Lebanese Lentil Salad?

• Pomegranate: To use instead of or with the tomatoes as a bright, fresh, sweet-tart tabbouleh topping.
• Spices: Add more depth to the salad dressing with a little cumin and/or sumac. Cinnamon or allspice would also work.
• Olives: For a briny, tangy flavor, use green, black, or an olive mixture.
• Avocado: For creamy texture and extra healthy fats, add diced avocado.
• Other vegetables: i.e. shredded/diced beets, carrot or roasted eggplant.
• Lettuce: This isn’t traditionally a lettuce-based salad, but that doesn’t mean you can’t add some Iceberg/other lettuce if preferred.
• Nuts/seeds: Lightly toasted to add crunch, extra protein, and healthy fats. I.e., sunflower seeds, pumpkin seeds, pine nuts, almonds, etc.
• Pickled cucumber/turnips: To add sweet-tangy flavor and a crisp texture.
• Vegan feta cheese: To crumble over the top.
• Tahini: Just a little to add a creamy factor to the lemon dressing.

How to Make Lentil Tabbouleh

• 1) First, if you aren’t using canned lentils, rinse and sort the dry ones, removing any debris/shriveled lentils. Then transfer them with the water and bouillon cubes (or vegetable stock) to a small saucepan, and bring to a boil over high heat.

• 2) Reduce the heat to a simmer, then add a lid and cook for 15-20 minutes or until al dente. Then, remove them from the heat and leave them undisturbed for 5 minutes before removing the lid and leaving them to cool completely.
• 3) Meanwhile, while the lentils cool, finely dice the onion, mince the garlic, and juice the lemon, then combine all three in a large bowl, leaving them to sit for 10-15 minutes.

The acidity In the lemon juice helps to reduce the robust, bitter flavor of raw onion and garlic, making it more easily palatable/ milder.

• 4) Then, rinse and finely dice the tomatoes and cucumber (into even-sized pieces) and mince the parsley, adding them to the large bowl, along with the olive oil and cooled lentils. Toss well, then season with salt and pepper to taste.  

For the best flavor, we recommend leaving the lentil tabouli to ‘marinate’ and for the flavors to meld for about 10-20 minutes before serving. However, you can enjoy it immediately.

Recipe Pro Tips

• Use ripe, in-season produce: There are only a few fresh ingredients, so make them count.  
• To adjust texture: A fine texture will mean you taste everything in a single bite (and is the recommended/traditional way), but make it chunkier if preferred.
• Adjust the ratio: The ratio of parsley to bulgur (in this case, lentils) varies regionally, so adjust it to your liking.  
• Leave it to rest: 10-20 minutes of marinating will allow all the flavors to meld and produce an overall better-tasting lentil tabbouli.  

FAQs

How to Easily Mince Parsley

First, line up the parsley, slicing away the thicker part of the stems. Then, pile the remaining parsley in the center of your chopping board. Holding the knife in your dominant hand, keep the tip touching the chopping board and your remaining palm over the top of the knife blade (on the dull side).

Then, using a quick up and down rocking motion while keeping the blade tip on the cutting board’s surface, chop the parsley, moving the knife in a semi-circular motion to chop all the herbs. Re-pile the herbs to get a finer cut.

Alternatively, use special herb scissors to quickly chop through the parsley leaves when tied in a bundle.

Serving Suggestions

Tabbouleh is traditionally served as a mezze dish and will pair well with:

• Dips (like hummus and baba ghanoush)
• Pita bread (for scooping)
• Grilled vegetables (like eggplant, bell peppers, and zucchini)
• Falafel or a falafel wrap
• Tofu/tempeh kabobs or marinated tofu and other vegan proteins
• Stuffed grape leaves

You can also use the leftovers to add to Buddha bowls, wraps, and more.

Storage Instructions

You can store any leftover lentil tabbouleh in an airtight container in the refrigerator for 3-4 days, though it is best on days 2 and 3.

To make the most of the shelf life, de-seed the tomatoes and cucumber and salt them to release excess liquid. This should stop the salad from getting soggy as quickly.

More Healthy Salad Recipes

• Panzanella Salad
• Noodle Salad [Cold Sesame Noodles]
• Crunchy Thai Peanut Salad
• Texas Caviar [Avocado Corn and Bean Salad]
• Mediterranean Pearl Couscous Salad
• Fattoush Salad

Photos by Alfonso Revilla