This Lentil Tabbouleh Salad is a protein-packed, gluten-free twist on traditional tabbouleh salad. It swaps bulgur wheat for hearty black beluga lentils, fresh parsley & dill, tomatoes, crisp cucumber, red onion, and a bright lemon-garlic dressing for the perfect Mediterranean lentil salad!
As a recipe creator with celiac, I love finding simple swaps for my favorite dishes. Using lentils instead of bulgur was the perfect solution & adds extra protein (18 grams per cup)!
A Quick Look At The Recipe
- Total Time: 30 minutes
- Recipe Difficulty: Easy
- Cooking Method: Stovetop (lentils only)
- Main Ingredients: Black beluga lentils, parsley, cucumber, tomatoes
- Dietary Info: Vegan, gluten-free, dairy-free, high-protein
- Serves: 6
- Calories: 239 per serving
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Loved this recipe. The lentils instead of bulgar is such a good idea! Thanks, Emmy!
- annie
Inspired by the Cava lentil tabbouleh recipe (that's no longer available), this black lentil tabbouleh stays fresh for up to 5 days. It's perfect for meal prep and is my favorite ingredient in my Homemade Cava Bowls!
Love Cava? I have a collection of copycat recipes, including my favorites, Easy Copycat Cava Bowls and Cava Harissa Honey Chicken Bowls.
Why You'll Love This Recipe
- Meal Prep Friendly: Makes 6 servings that stay crisp & delicious.
- Protein-Packed: Black beluga lentils have 18g of protein per cup.
- Quick & Easy: Ready in 30 minutes, & uses only one pot.
- Naturally Allergy-Friendly: This black lentil recipe is naturally vegan, gluten-free, dairy-free, & nut-free.
- Budget-Friendly: Dried black lentils cost under $5 per pound.
Lentil Tabbouleh Key Ingredients
- Black Beluga Lentils: These small, glossy lentils (named for their resemblance to beluga caviar) hold their shape perfectly after cooking. Black lentils have an earthy, almost nutty flavor and cook in just 20-25 minutes without pre-soaking them.
- English Cucumber: Also called hothouse cucumbers, these thin-skinned cucumbers have fewer seeds and less water content than regular cucumbers, preventing your black lentil salad from getting watery.
- Fresh Lemon Juice: Freshly squeezed lemon juice (not bottled) provides the bright acidity that makes this salad so good.
- Fresh Dill & Parsley: Parsley is the main herb, & fresh dill adds a delicate, slightly sweet herbal essence.
Substitutions & Variations
- Lentil Choices: Black beluga lentils are best. Avoid red or yellow lentils; they turn mushy. If you're really in a pinch, canned lentils will work.
- Fresh vs. Dried Herbs: I highly recommend fresh herbs in this recipe. If you only have dried herbs available, use ½ tbsp. dried parsley and 1 tsp. dried dill.
- Spices & Zesty Additions: add Aleppo pepper flakes or diced jalapeño (seeds removed) for a spicy kick. Add ground cumin and sumac for a Middle Eastern twist.
- Mediterranean: Add crumbled feta & Kalamata olives for a Mediterranean-style lentil bowl.
How To Make Lentil Tabbouleh Salad
- Step 1: Rinse 2 cups of black beluga lentils under cold water. Combine with 6 cups of water in a medium pot, bring to a boil, then simmer covered for 20-25 minutes, until tender but still firm. Drain and spread on a baking sheet to cool quickly.
- Step 2: Dice 5 Roma tomatoes, 1 large English cucumber, and ½ red onion into small, even pieces. Finely chop 1 cup packed parsley leaves and 1 tablespoon fresh dill. Remove seeds from very juicy vegetables to prevent excess water.
- Step 3: Juice 2 lemons (about ¼ cup) and whisk with 2 minced garlic cloves, 1 teaspoon salt, and 1 teaspoon black pepper. In a large bowl, combine cooled lentils, vegetables, and herbs, then pour dressing over and gently fold to coat. Taste and adjust seasoning as needed.
- Step 4: Cover the lentil tabbouleh salad and refrigerate to let flavors meld. Serve chilled or at room temperature. Flavors improve even more the next day!
Expert Tips
- Don't Overcook the Lentils: Cook black lentils until tender but still slightly firm (al dente); overcooked lentils turn mushy. Start checking at 20 minutes.
- Prep Tomatoes & Herbs: Remove seeds from juicy Roma tomatoes to avoid a watery salad. Chop parsley just before mixing to keep it bright.
- Use Fresh Lemon Juice: Bottled juice can taste artificial and dull the flavor of your Mediterranean lentil salad.
- Storage: Store lentil tabbouleh in an airtight container in the refrigerator for up to 5 days. The flavors intensify as it sits, making it perfect for meal prep.
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What to Pair with Lentil Tabbouleh Salad
Pair this beluga lentil salad as the base for Mediterranean bowls or with my Tzaziki Bowl with Roasted Potatoes. Serve it alongside grilled boneless chicken thighs, grilled lamb chops, or Mediterranean baked salmon. You could even serve it mezze-style with my beet hummus, Greek yogurt labneh, or honey whipped feta!
FAQ
Lentil tabbouleh at CAVA is their protein-rich twist on traditional tabbouleh salad, using cooked black beluga lentils instead of bulgur wheat. It's tossed with fresh parsley, diced tomatoes, cucumbers, red onion, and a lemon-garlic dressing.
Traditional tabbouleh is naturally vegan as it contains only bulgur, parsley, tomatoes, onion, lemon juice, and olive oil. This black lentil tabbouleh is also completely vegan and plant-based.
Serve tabbouleh with grilled meats like chicken, lamb, or beef kebabs, salmon, or alongside falafel, hummus, baba ganoush, and warm pita bread for a complete Mediterranean meal.
Rinse black lentils and add them to a pot with 3 cups of water per 1 cup of lentils. Bring to a boil, reduce the heat to low, cover, and simmer for 20-25 minutes until tender, but not mushy. Drain and cool before using.
Did you make this recipe?
Let me know your thoughts by leaving a comment and rating below. Also, share it on socials to let others know what you think! Be sure to tag @entirelyemmy so I can share your masterpiece with my followers! ✨
📖 Recipe
Lentil Tabbouleh Salad
Ingredients
- 2 Cups Black Lentils cooked
- 5 Roma Tomatoes diced
- 1 Large English Cucumber diced
- ½ Red Onion diced
- 1 Cup Fresh Parsley chopped
- 1 Tablespoon Fresh Dill chopped
- 2 Lemons juiced
- 2 Cloves Garlic minced
- 1 Teaspoon Salt & Pepper
Instructions
- Rinse 2 cups of black beluga lentils under cold water. Combine with 6 cups of water in a medium pot, bring to a boil, then simmer covered for 20-25 minutes until tender but still firm. Drain and spread on a baking sheet to cool quickly.
- Dice the Roma tomatoes, English cucumber, and red onion into small, even pieces. Finely chop parsley leaves and fresh dill. Remove seeds from very juicy vegetables to prevent excess water.
- Juice the lemons and whisk with minced garlic cloves, salt, and black pepper. In a large bowl, combine cooled lentils, vegetables, and herbs, then pour dressing over and gently fold to coat. Taste and adjust seasoning as needed.
- Serve chilled or at room temperature. Flavors improve even more the next day.
Notes
- Don't Overcook the Lentils: Cook black lentils until tender but still slightly firm (al dente); overcooked lentils turn mushy. Start checking at 20 minutes.
- Prep Tomatoes & Herbs: Remove seeds from juicy Roma tomatoes to avoid a watery salad. Chop parsley just before mixing to keep it bright.
- Use Fresh Lemon Juice: Bottled juice can taste artificial and dull the flavor of your Mediterranean lentil salad.
- Storage: Store lentil tabbouleh in an airtight container in the refrigerator for up to 5 days. The flavors intensify as it sits, making it perfect for meal prep.
Nutrition
Save This Recipe!
I'll email this recipe to you, so you can come back to it later!
Annie says
Loved this recipe. The lentils instead of bulgar is such a good idea! Thanks Emmy
Emmy Clinton says
I'm so glad you loved the recipe! And thank you, I like it way better than bulgar wheat!