Lentil Tabbouleh
User Reviews
5
-
Prep Time
5 mins
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Cook Time
25 mins
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Total Time
30 mins
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Servings
4 to 6
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Calories
243 kcal
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Cuisine
Mediterranean
Lentil Tabbouleh
Description
Lentil Tabbouleh replaces traditional bulgur with green lentils, cooked simmered with bouillon for added depth. Once cooled, the lentils are mixed with finely diced onion and minced garlic tossed in lemon juice to meld their flavors. Fresh diced tomatoes and cucumbers add juiciness and crunch, while a generous amount of chopped parsley brings brightness. Olive oil enriches the salad, balanced with salt and black pepper. This mixture of ingredients results in a hearty, textured salad combining tender lentils and crisp vegetables.
The lemon juice and garlic infusion with onion softens as it rests, enhancing the overall tang and savory notes. The salad is best served chilled, offering a cool, fresh side that works alongside grilled dishes or as a vegetarian main. The balance of lemon, fresh herbs, and lentils provides a satisfying and nutritious option.
This lentil tabbouleh benefits from resting 10 to 20 minutes before serving, allowing the flavors to fully integrate. Adjusting the parsley-to-lentil ratio lets you customize the herbaceousness, and you can choose to make the texture finer or chunkier depending on preference.
Ingredients
- 1 cup green lentils or brown lentils
- 2 cups hot water
- 2 bouillon cubes
- 1 small yellow onion finely diced
- 2 garlic minced, cloves
- 2 tablespoons lemon juice
- 2 tomato diced
- 1 large cucumber diced
- 1 tablespoon olive oil
- 1 cup parsley minced
- salt to taste
- black pepper to taste
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.
Notes
- Choose ripe, in-season tomatoes and cucumbers to optimize freshness and flavor.
- Marinate the onion and garlic in lemon juice for 15 minutes to soften pungency and enhance taste.
- Allow the completed salad to rest for 10 to 20 minutes so flavors meld well before serving.
- Adjust parsley quantity based on regional preference or personal taste to balance herb flavor with lentils.
Nutrition Information
Show DetailsNutrition 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% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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