Lentil Tabbouleh.

This vibrant lentil tabbouleh is full plant-based protein and fresh flavor in every bite. It makes a healthy, vegan, delicious summer meal or appetizer.

Recipe yields 4 generous servings (1 ¼ cup each).

Prep Time10

Cook Time20

Total Time40

Course: pasta salad

Cuisine: Mediterranean, Middle Eastern, vegan

Keyword: Lentil tabbouleh

Servings:

Calories: 366kcal

Author: Katia

Ingredients

1 ¼ scant cup (8oz/240 grams) dried lentils, rinsed well and picked over (see notes for canned lentils)
4 cups (960 ml) cold water
1 ½ cup diced tomatoes (see notes)
1 cup parsley, finely chopped
¼ cup mint, finely chopped
6 green onions or 1 shallot, finely sliced

Dressing

4 Tablespoons extra virgin olive oil
3 Tablespoons lemon juice
2 teaspoons allspice (mix of cinnamon, nutmeg, cloves)
½ teaspoon cumin
¼ teaspoon coriander
¼ teaspoon paprika (optional)
1 teaspoon fine salt, plus more to taste
⅛ teaspoon black pepper, plus more to taste

Instructions

Cook the lentils: check and rinse the lentils to remove small stones, dust and debris. Place them in a large pot with cold water, bring to the boil, reduce to a gentle simmer, cover with a lid and cook until tender but still firm to the bite (it takes about 20 minutes). Drain and set aside.
Cut the veggies: Dice the tomatoes, remove excess water and seeds. Finely slice the onions. Add onions, tomatoes, and lentils to a large salad bowl.
Chop the herbs: Remove the stems from the parsley and the mint, finely chop them (you can use a small food processor if you wish), and add them to the rest of the ingredients.
Make the dressing: Place the ingredients for the dressing in a glass jar with a lid, shake them vigorously until emulsified and pour the dressing over the lentil tabbouleh. Toss until well combined, than taste and make sure you adjust the seasoning to your liking adding more salt and pepper if needed.
You can serve tabbouleh straight away, preferably at room temperature. But if you let it rest for 20 minutes before serving, the flavors will mingle together. Enjoy.

Notes

Cooked lentils: alternatively you can use 3 cups of cooked lentils or 2 cans, previously drained to remove excess water.

Tomatoes: you'll need approximately 3-4 medium-sized tomatoes or 1 1/2 of cherry tomatoes.

Make ahead: you can make it ahead, even the day before, and store it in airtight container in the fridge. Please note: the tomatoes will turn a bit brown and will release moisture when mixed with salt. This will make your lentil tabbouleh watery and you need to drain it off before serving.
If you make it for a gathering, I suggest you to add the dressing only 30 minutes before serving, that's enough time to let the flavor mingle and to prevent the tomatoes to loose their bright color.

Nutrition facts: the nutrition values are for one serving and they are based on an online nutrition calculator. It’s an estimate only and it should not be considered as a substitute for a professional nutritionist’s advice. Please see my disclosure policies.

Nutrition