5.0 from 141 votes
Lentil Tabbouleh
Swap bulgur for lentils in this protein and fiber-rich herby lentil tabbouleh salad. It’s quick and easy to prepare, low budget, and a perfect summery salad for family meals, potlucks, picnics, BBQs, and more! Vegan & Gluten-free, plus ready in 30 minutes!
Prep Time
5 mins
Cook Time
5 mins
Total Time
30 mins
Servings: 4 to 6
Calories: 243 kcal
Course:
Lunch , Dinner
Cuisine:
Mediterranean
Ingredients
- 1 cup green or brown lentils
- 2 cups of hot water
- 2 bullion cubes
- 1 small yellow onion, finely diced
- 2 garlic cloves, minced
- 2 tablespoons of lemon juice
- 2 tomatoes, diced
- 1 large cucumber, diced
- 1 tablespoon olive oil
- 1 cup of parsley, minced
- salt & 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
- Use ripe, in-season produce: There are only a few fresh ingredients, so make them count.
- To adjust texture: A fine texture will mean you taste everything in a single bite (and is the recommended/traditional way), but make it chunkier if preferred.
- Adjust the ratio: The ratio of parsley to bulgur (in this case, lentils) varies regionally, so adjust it to your liking.
- Leave it to rest: 10-20 minutes of marinating will allow all the flavors to meld and produce an overall better-tasting lentil tabbouli.
Nutrition Information
Calories
243kcal
(12%)
Carbohydrates
37g
(12%)
Protein
14g
(28%)
Fat
5g
(8%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Sodium
460mg
(19%)
Potassium
824mg
(24%)
Fiber
17g
(68%)
Sugar
5g
(10%)
Vitamin A
1847IU
(37%)
Vitamin C
38mg
(42%)
Calcium
76mg
(8%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 4to 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.