Lentil Tabbouleh

Name: Lentil Tabbouleh
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Yield: 4 to 6
Ingredients: 1 cup green or brown lentils; 2 cups of hot water; 2 bullion cubes; 1 small yellow onion; 2 garlic cloves; 2 tablespoons of lemon juice; 2 tomatoes; 1 large cucumber; 1 tablespoon olive oil; 1 cup of parsley; salt & pepper

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5.0

141 reviews

Excellent

Prep Time
5 mins
Cook Time
5 mins
Total Time
30 mins
Servings
4 to 6
Calories
243 kcal
Course
Lunch, Dinner
Cuisine
Mediterranean

Lentil Tabbouleh

Christopher Rios

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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!

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Ingredients

Servings

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

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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.

Equipments used:

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 Information

Show Details

Calories 243kcal (12%) Carbohydrates 37g (12%) Protein 14g (28%) Fat 5g (8%) Saturated Fat 1g (5%) Polyunsaturated Fat 1g Monounsaturated Fat 3g Sodium 460mg (19%) Potassium 824mg (24%) Fiber 17g (68%) Sugar 5g (10%) Vitamin A 1847IU (37%) Vitamin C 38mg (42%) Calcium 76mg (8%) Iron 5mg (28%)

Nutrition Facts

Serving: 4to 6

Amount Per Serving

Calories 243 kcal

% Daily Value*

Calories	243kcal	12%
Carbohydrates	37g	12%
Protein	14g	28%
Fat	5g	8%
Saturated Fat	1g	5%
Polyunsaturated Fat	1g	6%
Monounsaturated Fat	3g	15%
Sodium	460mg	19%
Potassium	824mg	18%
Fiber	17g	68%
Sugar	5g	10%
Vitamin A	1847IU	37%
Vitamin C	38mg	42%
Calcium	76mg	8%
Iron	5mg	28%