Lentil Tabbouleh Salad

Course: Salad

Cuisine: Mediterranean

Prep Time: 15

Cook Time: 15

Resting Time: 1 15

Total Time: 1 45

Servings: people

Calories: 260kcal

Author: Platings and Pairings

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.

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Equipment

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

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.

Variations

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.

Nutrition