5 from 141 votes
Lentil Tabbouleh
Lentil Tabbouleh combines cooked green lentils with diced tomato, cucumber, parsley, onion, and garlic, dressed in lemon juice and olive oil. The lentils add a firm texture and earthy flavor, complementing the freshness of the vegetables and herbs. This salad is served cold, making it a refreshing side dish or light meal during warmer days.
Prep Time
5 mins
Cook Time
25 mins
Total Time
30 mins
Servings:
4
to 6
Calories:
243 kcal
Course:
Lunch, Dinner
Cuisine:
Mediterranean
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 4 to 6
Amount Per Serving
Calories 243
% 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.