🥗 Lentil Tabbouleh Salad
🌿 Description
This vibrant salad blends the bright, herby freshness of traditional Tabbouleh with hearty lentils for extra protein and fiber. It’s light, zesty, and perfect as a healthy lunch, side dish, or meal prep option.
🛒 Ingredients (Serves 3–4)
- 1 cup cooked green or brown lentils (cooled)
- 1 cup finely chopped fresh parsley (packed)
- ¼ cup fresh mint, chopped
- 2 medium tomatoes, finely diced
- 1 small cucumber, finely chopped
- 2 tbsp red onion or green onions, finely chopped
- 3 tbsp extra virgin olive oil
- Juice of 1–2 lemons (to taste)
- Salt & black pepper
- Optional: 2–3 tbsp bulgur (soaked) for a more traditional texture
👩🍳 Instructions
1. Prepare Lentils
- If not pre-cooked, boil lentils until tender but not mushy (about 15–20 minutes).
- Drain and let them cool completely.
2. Chop the Veggies
- Finely chop parsley, mint, tomatoes, cucumber, and onion.
- The finer the chop, the more authentic the texture.
3. Mix the Salad
- In a large bowl, combine lentils with all chopped vegetables and herbs.
- Add soaked bulgur if using.
4. Dress It
- Drizzle olive oil and fresh lemon juice.
- Season with salt and pepper.
- Toss well until everything is evenly coated.
5. Rest & Serve
- Let the salad sit for 10–15 minutes before serving for best flavor.
🍽️ Serving Ideas
- Serve chilled or at room temperature
- Pair with grilled chicken, fish, or falafel
- Stuff into lettuce wraps or pita for a light meal
💡 Tips
- Use lots of parsley—it’s the star ingredient.
- Don’t overdress; keep it fresh and light.
- Add crumbled feta for a creamy, salty twist.
❓ Q & A
Q: Which lentils work best?
Green or brown lentils hold their shape well—avoid red lentils as they get mushy.
Q: Can I make it ahead?
Yes! It tastes even better after a few hours in the fridge.
Q: Is it gluten-free?
Yes—just skip the bulgur or replace with quinoa.
Q: Can I add more protein?
You can add chickpeas, grilled chicken, or even tofu.
