Lentil Tabbouleh Salad
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!
Servings: 6 Servings
Calories: 239kcal
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
Calories: 239kcal | Carbohydrates: 42g | Protein: 18g | Fat: 1g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.1g | Sodium: 14mg | Potassium: 319mg | Fiber: 16g | Sugar: 4g | Vitamin A: 1342IU | Vitamin C: 45mg | Calcium: 80mg | Iron: 6mg
