This Lentil Tabbouleh Salad offers a protein-packed, gluten-free spin on the classic tabbouleh salad, trading bulgur wheat for hearty green lentils. Loaded with fresh parsley, mint, juicy tomatoes, crisp cucumber, and red onion, all tossed in a bright lemon dressing, it’s the perfect Mediterranean lentil salad.
Table of Contents
The texture is crisp and satisfying, the flavor is fresh and bright, and the entire recipe comes together in just 30 minutes; simply chill in the fridge while you tend to other tasks. It’s the perfect side for grilled meats, pita bread, or light snacking alongside Baked Tortilla Chips or Air Fryer Tortilla Chips.
English cucumbers are ideal for this lentil salad. They have fewer seeds, a milder flavor, and are less watery than other cucumber varieties. Want to explore more options? Check out this helpful guide on 15+ Different Types of Cucumbers!
Ingredient notes
- Green lentils – Rinsed thoroughly to remove any debris before cooking.
- Water
- Bay leaf – Remove from the cooked lentils.
- Red onion – For a less potent flavor, soak the minced onion in ice water for at least 5 minutes before adding it to the salad. You could also use sweet onions, such as Vidalia onion or Walla Walla onion which have less of a bite compared to red or yellow onion.
- Lemon juice – Freshly squeezed lemon juice is always the best! You can also swap in a splash of white vinegar. Both will add a hint of brightness to this lentil salad.
- Red wine vinegar – I’ve used red wine vinegar in this salad, but white vinegar will work too.
- Kosher salt and black pepper – Plus more to taste.
- Olive oil – Use high-quality olive oil. Another neutral-flavored oil will also work.
- Cucumber – I prefer to use English cucumbers for this salad since they have less seeds, but any variety will work. Check out the most popular types of cucumbers that you can find in stores here.
- Cherry tomatoes – Roma tomatoes, with seeds removed, can be used instead.
- Fresh parsley – For added herbaceous flavor.
- Fresh mint – Minced to add into the salad as well as mint sprigs for garnish.
How to make it
Step 1
Cook the lentils
- Place the lentils in a fine mesh strainer and rinse them thoroughly to remove any debris.
- Place the lentils in a medium-sized pot. Add the water and bay leaf and bring to a boil. Once boiling, turn the heat down to medium-low and simmer for about 20-25 minutes, until tender.
- Drain the cooked lentils and remove the bay leaf. Rinse under cold water to stop the cooking process and cool the lentils.
Step 2
Assemble salad and chill
- Meanwhile, soak the red onions in a bowl of ice water for at least 5 minutes, then drain.
- In a large bowl stir together the cucumber, tomatoes, olive oil, lemon juice, red wine vinegar and salt and let the mixture stand for 15 minutes.
- Add the cooked lentils, soaked red onion, parsley, and mint.
- Stir the salad well, and season with additional salt to taste.
- Chill it, covered, for 1 hour.
Step 3
Garnish and serve
- Garnish with mint sprigs and serve.
Alternative cooking methods for lentils
While stovetop lentils are fairly straight forward, I’ve really fallen in love with cooking staples using my Instant Pot, such as Instant Pot Bone Broth, Instant Broth Mashed Potatoes, Instant Pot Quinoa, and more!
If you’re interested in cooking your lentils for this tabbouleh salad in the pressure cooker, I’ve got the best no-soak recipe with perfect results every time. Using this super easy water to lentil ratio and cook time makes for the best, tender lentils in your Instant Pot.
Tips and tricks
- If you choose to add jalapeno for a kick of heat, wear gloves if you can and wash your hands as soon as you’re done handling them. The juice from the pepper can burn your skin and it’ll be painful if you get it in your eyes.
- Feel free to make this lentil salad ahead of time and store it in the fridge, covered with plastic wrap, for up to 1-2 days at most. The flavors will meld together and intensify!
- Soaking the red onion in water helps neutralize the strong flavor and brings out its natural sweetness. Gently pat the minced onion dry with a paper towel before adding it to the salad to eliminate excess water.
- Chop the tomatoes and cucumber into even pieces to create uniformity and the texture that you desire.
- Don’t skip chilling this salad! It’s an essential step for allowing the flavors to intensify.
Variations
This quick and easy lentil tabbouleh salad can be assembled as written in this recipe or adapted with delicious substitutions or add-ins. Here are a few of my favorite suggestions:
- Alternate grains – Use couscous, quinoa, or bulgur wheat instead of lentils. Quinoa is great if you want a gluten-free version.
- Meaty twist – For a meaty, smoky twist, crumble crispy bacon into bite-sized pieces, and fold them into the finished lentil tabbouleh salad just before chilling.
- Type of lentils – Use black beluga lentils instead of green lentils. Don’t use red or yellow lentils as they can turn mushy. Canned lentils, drained and rinsed, can be used in a pinch.
- Spicy kick – Mix in Aleppo pepper flakes or diced jalapeño (seeds removed), and add ground cumin and sumac to bring a Middle Eastern twist.
- Mediterranean mix-ins – Add crumbled feta and Kalamata olives.
Serving suggestions
This refreshing and hearty lentil tabbouleh salad is a mouth-watering side dish that can be scooped up with tortilla chips as a snack, loaded into wraps and tacos, or enjoyed alongside grilled meats. It’s also just as delicious as a light vegetarian lunch.
Here are some of the dishes I love to serve this salad with:
- Pitas and Pesto Hummus
Storing
- This lentil tabbouleh salad is best enjoyed after chilling in the fridge for 1 hour as the flavors intensify. That said, you can store it in an airtight container in the refrigerator for up to 3 days.
- Remember, the tomatoes and cucumber will release juices and soften over time, making the lentil salad somewhat watery.
Erin’s wine pairings for Lentil Tabbouleh Salad
Looking for a wine that complements the bright acidity, cooling freshness, and delicate flavors of lentil tabbouleh salad? Here are a couple of my favorite pairings:
- Try a Pinot Grigio or a Sauvignon Blanc with this salad. The bright flavors of these wines mirror those in the salad beautifully.
- Pinot Gris has medium acidity, floral notes, and a round, slightly oily texture that will complement the fresh, crisp ingredients in this lentil tabbouleh salad without overwhelming it.
- A dry Riesling’s bright acidity, citrus-lime zest, and subtle minerality mirror the salad’s citrus and cucumber freshness.
- Vinho Verde is made for light, crisp dishes. The low alcohol and citrusy zip amplify this salad’s refreshing qualities.
- Enjoy lighter-bodied, fruit-focused reds like Beaujolais or Grenache with this lentil tabbouleh salad, especially if the salad is paired with meat.
More cucumber and tomato recipes
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Full Recipe
Lentil Tabbouleh Salad
Equipment
- Strainer
Ingredients
- 1 cup green lentils
- 3 cups water
- 1 bay leaf
- 1 cup red onion (minced)
- ¼ cup lemon juice (fresh)
- 1 teaspoon red wine vinegar
- 2 teaspoons kosher salt (plus more to taste)
- 1 teaspoon black pepper (plus more to taste)
- 1/3 cup olive oil
- 1 English cucumber (chopped)
- 2 cups cherry tomatoes (chopped)
- 1 1/2 cups fresh parsley (minced)
- 1 cup fresh mint (minced, plus mint sprigs for garnish)
Instructions
- Place the 1 cup green lentils in a fine mesh strainer and rinse them thoroughly to remove any debris. Place them in a medium pot and add the 3 cups water and 1 bay leaf. Bring to a boil. Once boiling, turn the heat down to medium-low and simmer for about 20-25 minutes, until tender.
- Drain the cooked lentils and remove the bay leaf. Rinse under cold water to stop the cooking process and cool the lentils.
- Meanwhile, soak the 1 cup red onion in a bowl of ice water for at least 5 minutes. Drain.
- In a large bowl stir together the 1 English cucumber, 2 cups cherry tomatoes, 1/3 cup olive oil, ¼ cup lemon juice, 1 teaspoon red wine vinegar, 2 teaspoons kosher salt and 1 teaspoon black pepper, and let the mixture stand for 15 minutes. Add the cooked lentils, soaked red onion, 1 1/2 cups fresh parsley, and 1 cup fresh mint, stir the salad well, and season with additional salt to taste. Chill it, covered, for 1 hour.
- The salad may be made 2 days in advance and kept covered and chilled. Serve the salad garnished with mint sprigs.
Notes
- This lentil tabbouleh salad is best enjoyed after chilling in the fridge for 1 hour as the flavors intensify. That said, you can store it in an airtight container in the refrigerator for up to 3 days.
- Remember, the tomatoes and cucumber will release juices and soften over time, making the lentil salad somewhat watery.
- Alternate grains – Use couscous, quinoa, or bulgur wheat instead of lentils. Quinoa is great if you want a gluten-free version.
- Meaty twist – For a meaty, smoky twist, crumble crispy bacon into bite-sized pieces, and fold them into the finished lentil tabbouleh salad just before chilling.
- Type of lentils – Use black beluga lentils instead of green lentils. Don’t use red or yellow lentils as they can turn mushy. Canned lentils, drained and rinsed, can be used in a pinch.
- Spicy kick – Mix in Aleppo pepper flakes or diced jalapeño (seeds removed), and add ground cumin and sumac to bring a Middle Eastern twist.
- Mediterranean mix-ins – Add crumbled feta and Kalamata olives.
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