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!
Servings: 4 to 6
Calories: 243kcal
Ingredients
- 1 cup green or brown lentils
- 2 cups of hot water
- 2 bullion cubes
- 1 small yellow onion, finely diced
- 2 garlic cloves, minced
- 2 tablespoons of lemon juice
- 2 tomatoes, diced
- 1 large cucumber, diced
- 1 tablespoon olive oil
- 1 cup of parsley, minced
- Salt & pepper to taste
Instructions
- In a small saucepan add the lentils, water, and bullion cubes. Bring to boil, mix well, cover, and lower the heat to a simmer. Cook for 15 to 20 minutes. Turn off the heat and let them sit undisturbed for 5 minutes. Once cooked and the five minutes have passed, uncover and let them cool completely.
- In a large bowl add the onion, garlic, and lemon juice. Mix well and let it sit for 15 minutes while the lentils are cooking and cooling down.
- Then add the tomato, cucumber, olive oil, parsley, and cooled lentils. Taste and add salt and pepper to taste.
Notes
- 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.
Nutrition
Calories: 243kcal | Carbohydrates: 37g | Protein: 14g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 460mg | Potassium: 824mg | Fiber: 17g | Sugar: 5g | Vitamin A: 1847IU | Vitamin C: 38mg | Calcium: 76mg | Iron: 5mg
