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5.0 from 3 votes

Lentil Tabbouleh Recipe

This easy lentil tabbouleh salad is fantastic for meal prep! The flavors of fresh lemon juice and herbs meld and get better over time.

Prep Time
10 mins
Cook Time
10 mins
Resting Time
2 hrs
Total Time
2 hrs 30 mins
Servings: 6 Servings
Calories: 124 kcal
Course: Salad
Cuisine: Middle Eastern

Ingredients

  • 1 cup dry lentils green or brown (See Note 1)
  • 1 cup Cherry or grape tomatoes cut in half
  • 2 green onions thinly sliced
  • 1 bunch flat-leaf (Italian) parsley minced (See Note 2)
  • 10 mint leaves thinly sliced
  • 3 tablespoons fresh lemon juice
  • 3 tablespoons extra virgin olive oil
  • 1 large clove garlic grated on microplane/zester
  • ½ teaspoon kosher salt or to taste
  • ½ teaspoon ground pepper

Instructions

    Cup of Yum
  1. Rinse the lentils in a fine mesh sieve, picking out any debris or small rocks.
  2. Combine the lentils, about 3 cups of water (doesn’t need to be exact) and the bay leaf in a medium saucepan.
  3. Bring to a boil. Reduce heat, cover the saucepan and cook until the lentils are tender (but not mushy), 17-20 minutes for green lentils. Drain any excess water.
  4. Transfer the cooked and drained lentils to a serving bowl and cool to room temperature. Pop them into the refrigerator to speed up the process.
  5. Stir the tomatoes, green onions, mint leaves and parsley into the lentils.
  6. In a small bowl, whisk together the lemon juice, olive oil, grated garlic, salt and pepper. Add to the lentil salad and toss to combine thoroughly.
  7. Refrigerate for at least 2 hours, but preferably overnight.

Notes

  • Note 1: I used whole green lentils, which is reflecting in the cooking time. For brown lentils, increase the cooking to approximately 30 minutes.
  • Note 2: See How to Chop Parsley for my best tips for mincing parsley or cilantro (hint: you don't have to strip the leaves from the stems first!)
  • Please note that I am not a medical or nutritional professional. I provide nutritional information for my recipes as a courtesy to my readers. It is calculated using the LoseIt! calculator and Weight Watchers points are calculated using the Recipe Builder on their site. While I attempt to provide information that is as accurate as possible, you should calculate the nutritional information independently before relying on it.

Nutrition Information

Serving 0.66cup Calories 124kcal (6%) Carbohydrates 7.7g (3%) Protein 7.1g (14%) Fat 7.1g (11%) Saturated Fat 1g (5%) Sodium 96.6mg (4%) Fiber 8g (32%) Sugar 2.3g (5%)

Nutrition Facts

Serving: 6Servings

Amount Per Serving

Calories 124

% Daily Value*

Serving 0.66cup
Calories 124kcal 6%
Carbohydrates 7.7g 3%
Protein 7.1g 14%
Fat 7.1g 11%
Saturated Fat 1g 5%
Sodium 96.6mg 4%
Fiber 8g 32%
Sugar 2.3g 5%

* Percent Daily Values are based on a 2,000 calorie diet.