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Lentil Tabbouleh Salad
This lentil salad combines the bright, fresh flavors of Tabbouleh with tender, protein-packed lentils. It's wonderful served with a warm wedge of flatbread for a light lunch, with a mezze platter, or as a side dish.
Prep Time
35 mins
Cook Time
25 mins
Total Time
1 hr
Servings:
6
to 8 servings
Calories:
106 kcal
Course:
Side Dish, Salad, Lunch
Cuisine:
Mediterranean
Ingredients
- 1 cup green lentils dried French
- 1 bay leaf
- 1/4 cup lemon juice fresh
- 1/4 cup extra virgin olive oil
- 1 tablespoon lemon zest finely-grated
- 1 cup cherry tomato halved
- 1 English cucumber , cut into 1/4 inch dice
- 1 cup scallions thinly sliced
- 3/4 cup mint leaves chopped, fresh
- 3/4 cup flat leaf parsley chopped
- salt kosher salt and freshly-ground
- black pepper kosher salt and freshly-ground
Instructions
- Place lentils in a colander and sort through them to remove any stones. Rinse lentils and place in a pot with enough water to cover by 2-inches. Add a pinch of salt and the bay leaf. Bring to a boil. Reduce heat and simmer, uncovered, until lentils are tender, about 25 minutes. Drain, discarding cooking liquid and bay leaf. Cool lentils to room temperature.
- In a large bowl, whisk together lemon juice and zest, olive oil, 1 teaspoon kosher salt, and 1/2 teaspoon black pepper. Add cooked lentils, cherry tomatoes, cucumber, scallions, mint, and parsley. Toss to combine. Season to taste with additional salt and pepper.
- The salad can be enjoyed right away, but you can also let the flavors develop for an hour or two in the refrigerator. If making ahead, withhold the mint and parsley and stir in just before serving.
Cup of Yum
Notes
- *For the best texture and flavor, I love to use tiny green French lentilles du Puy in this salad. Many markets have started carrying this variety, but if you’re unable to find them, read about substitutions here.
- Lentils should be cooked until tender, but not falling apart. Adjust cooking time as recommended on the package for the variety you're using.
Nutrition Information
Calories
106kcal
(5%)
Carbohydrates
6g
(2%)
Protein
1g
(2%)
Fat
9g
(14%)
Saturated Fat
1g
(5%)
Sodium
13mg
(1%)
Potassium
258mg
(5%)
Fiber
2g
(8%)
Sugar
2g
(4%)
Vitamin A
1211IU
(24%)
Vitamin C
27mg
(30%)
Calcium
47mg
(5%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 6 to 8 servings
Amount Per Serving
Calories 106
% Daily Value*
| Calories | 106kcal | 5% |
| Carbohydrates | 6g | 2% |
| Protein | 1g | 2% |
| Fat | 9g | 14% |
| Saturated Fat | 1g | 5% |
| Sodium | 13mg | 1% |
| Potassium | 258mg | 5% |
| Fiber | 2g | 8% |
| Sugar | 2g | 4% |
| Vitamin A | 1211IU | 24% |
| Vitamin C | 27mg | 30% |
| Calcium | 47mg | 5% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.