Description
Fresh Lentil Tabbouleh made with firm lentils, parsley, mint, tomatoes, scallions, lemon juice, and olive oil. A bright, healthy lunch or mezze dish ready in 20 minutes.
Ingredients
1 can (15 ounces) brown, green, or black lentils, rinsed and drained, or 1½ cups cooked lentils
½ pound tomatoes, finely diced
3 packed cups flat-leaf parsley, finely chopped
¼ cup fresh mint leaves, finely chopped
4 scallions, finely chopped, white and light green parts only
2 tablespoons extra virgin olive oil
2 tablespoons fresh lemon juice
1 teaspoon salt
⅛ teaspoon black pepper
Instructions
1. Drain and rinse the lentils thoroughly.
2. Dice the tomatoes into very small pieces and let them drain if overly watery.
3. Finely chop the parsley, mint, and scallions.
4. Combine the lentils, tomatoes, parsley, mint, and scallions in a large bowl.
5. Add olive oil, lemon juice, salt, and black pepper.
6. Toss until evenly mixed.
7. Taste and adjust seasoning or lemon juice before serving.
Notes
Use brown, green, or black lentils because they hold their shape well.
Flat-leaf parsley gives the best flavor and texture.
Fresh mint is essential for a bright, fresh taste.
If tomatoes contain excess liquid or seeds, remove some before mixing.
For extra flavor, add cucumber, cumin, cinnamon, or garlic powder.
Avocado oil can replace olive oil.
Apple cider vinegar can replace lemon juice.
You can prepare this salad a day ahead, but add seasoning shortly before serving to avoid excess moisture.
Store refrigerated in an airtight container for up to 3 days.
Do not freeze this salad.
Dry lentils cook in 15 to 40 minutes depending on the type and do not require soaking.
- Prep Time: 20 minutes
- Cook Time: 0 minutes
- Category: Lunch
- Method: No-Cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 98
- Sugar: 2g
- Sodium: 390mg
- Fat: 5g
- Saturated Fat: 1g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 4g
- Protein: 4g
- Cholesterol: 0mg