Lentil Tabbouleh Salad
User Reviews
5.0
6 reviews
Excellent
-
Prep Time
20 mins
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Cook Time
20 mins
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Total Time
40 mins
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Servings
8
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Calories
278 kcal
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Course
Salad
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Cuisine
Mediterranean
Lentil Tabbouleh Salad
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Try this recipe for Lentil Tabbouleh for a versatile vegetarian side dish that is bursting with the best flavors of Mediterranean cuisine.
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Ingredients
- 1 cup Puy lentils (dark green lentils)
- 2 1/2 cups water
- 1 lb tomatoes (See Note 1)
- 1 shallot minced
- 3 bunches flat leaf parsley (See Note 2)
- 1/4 cup mint leaves chopped fine
- 1/2 cup olive oil
- 4 tbsp lemon juice
- 1 clove garlic minced
- 1 tsp ground allspice
- 1/2 tsp kosher salt
- 1/2 tsp ground black pepper (See Note 3)
- 1/2 tsp sumac optional
Instructions
- Rinse lentils under cold water. In a medium saucepan bring lentils and 2 1/2 cups water to a boil. Cover, turn heat to Low and simmer for 25 minutes, or until just tender. Strain and rinse with cold water until lentils are cool. Set aside.
- Using a sharp knife, finely dice tomatoes. Add to the bowl along with their juices. Finely dice the shallot and mince garlic, and add to bowl.
- Using half a bunch of parsley at a time, chop off half of the stems and discard them. Finely cut the parsley leaves and stems (See Note 4). Go over them once again to cut as finely as possible. Add to the bowl and repeat with remaining parsley.
- Separate the mint leaves from their stems and discard stems. Stack the mint leaves, several at a time, and cut them as finely as the parsley. Add to the bowl and repeat with remaining mint leaves.
- Add the lentils, lemon juice, olive oil, allspice, salt, black pepper and optional sumac to the bowl. Use large spoons to lightly toss and combine all ingredients.
- Taste for flavor, season with salt if needed, then cover bowl with plastic wrap and chill in refrigerator for 30 minutes.
- Stir before plating. Serve traditionally, at room temperature, or chilled if you prefer alongside some chips or pita.
Notes
- Use any tomato if you prefer. I prefer Roma (also known as plum tomatoes) as they are firmer and easier to dice into very small pieces. Or, substitute pomegranate arils, which have a tart-sweet flavor.
- Substitute curly parsley if you can’t find the Italian flat leaf variety. Just be sure it is a 3 to 1 ratio of parsley to mint.
- I oftentimes substitute red pepper flakes for the black pepper.
- I highly recommend using an herb snipper or sharp knife to cut the parsley and mint. Although easier to use, food processors and unsharpened manual food choppers tend to bruise the herbs, causing them to become wet and soggy.
Nutrition Information
Show Details
Calories
278kcal
(14%)
Carbohydrates
28g
(9%)
Protein
11g
(22%)
Fat
14g
(22%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
10g
Sodium
230mg
(10%)
Potassium
200mg
(6%)
Fiber
13g
(52%)
Sugar
4g
(8%)
Vitamin A
216IU
(4%)
Vitamin C
11mg
(12%)
Calcium
54mg
(5%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 278 kcal
% Daily Value*
| Calories | 278kcal | 14% |
| Carbohydrates | 28g | 9% |
| Protein | 11g | 22% |
| Fat | 14g | 22% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 10g | 50% |
| Sodium | 230mg | 10% |
| Potassium | 200mg | 4% |
| Fiber | 13g | 52% |
| Sugar | 4g | 8% |
| Vitamin A | 216IU | 4% |
| Vitamin C | 11mg | 12% |
| Calcium | 54mg | 5% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
6 reviews
Excellent
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