Green lentil tabbouleh salad
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4.62 from 13 votes

Green Lentil Tabbouleh Salad

Healthy and tasty, this Green Lentil Tabbouleh Salad is a nutrient-packed recipe that makes a great lunch or side dish. It is naturally vegan, gluten free, and high in protein. Fresh parsley, mint, cucumber, tomato, and lemon juice give this salad a ton of flavor. 
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Dinner, Lunch, Salad
Cuisine: American, Mediterranean
Keyword: lentil salad, lentil tabbouleh, vegan lentil salad
Servings: 4
Calories: 228kcal
Author: Kate

Ingredients

  • 1 cup green lentils
  • 2 cups water or vegetable stock
  • 1/2 teaspoon salt
  • 1/2 yellow or red onion , finely diced
  • Juice and zest of 1 lemon (about 2 tablespoons lemon juice)
  • 1 large tomato (or 2 plum tomatoes)
  • 1 large cucumber
  • 2 tablespoons olive oil
  • 1 cup fresh parsley leaves , finely diced
  • 1/4 cup fresh mint leaves , finely diced (optional)
  • Salt & pepper , to taste

Instructions

  • Cook lentils in water or vegetable stock, according to the package instructions: In a small saucepan, bring the lentils and water/stock to a boil. Cover and lower the heat, and continue to cook for about 15-20 minutes, or until the lentils are cooked to your liking. Add more water if the liquid is absorbed but the lentils are still not cooked. Stir in salt, remove from heat and allow to cool before combining with the rest of the ingredients.
     
  • While the lentils are cooking and cooling, prepare the tabbouleh salad: In a large bowl, combine the diced onion and lemon juice, stir, and allow to marinate while you prepare the rest of the ingredients.
     
  • Chop the tomatoes into small pieces and set in a colander to let the juices drain out.  Slice the cucumber lengthwise, and use a spoon to scoop out the seeds. Chop the cucumber into small pieces. Finely chop the fresh parsley and mint.
     
  • Combine all the salad ingredients: Add the cooked lentils, chopped cucumbers and tomatoes, lemon zest, fresh herbs, and olive oil to the bowl with the onion and lemon juice. Stir well, and season with salt and pepper to taste. Serve at room temperature or chilled.
     

Notes

It is best to add salt towards the end of cooking lentils. If you add the salt to the cooking liquid from the start, the lentils will come out tough.

Nutrition

Calories: 228kcal | Carbohydrates: 28g | Protein: 12g | Fat: 7g | Saturated Fat: 1g | Sodium: 302mg | Potassium: 528mg | Fiber: 14g | Sugar: 1g | Vitamin A: 1400IU | Vitamin C: 22.9mg | Calcium: 53mg | Iron: 4.5mg