Lentil Tabbouleh is a wonderfully bright and refreshing dish that comes to us from the rich traditions of Middle Eastern cuisine, particularly the Lebanese culinary repertoire.
Traditionally, tabbouleh is a salad consisting mainly of finely chopped parsley, tomatoes, mint, onions, bulgur and dressed with olive oil, lemon juice, salt and pepper. However, in today’s recipe, this classic dish will undergo some changes: bulgur is replaced by lentils, a nutritious and hearty legume.
Historically, tabbouleh has been consumed in the Middle Eastern region for centuries. It is often said to have originated in the mountains of Lebanon and Syria, where it was eaten by peasants during the Middle Ages. In the Arab world, it spread as part of meze, small dishes served at the beginning of multi-course meals.
In this version of Tabbouleh, lentils bring a hearty and protein-rich element to the salad, giving it a unique texture and earthy flavor that perfectly complements the freshness of the greens and vegetables. This deviation from traditional bulgur provides a great alternative for those on a gluten-free diet.
Preparing lentil tabbouleh is not particularly difficult, but it does require attention to detail. It is very important that the lentils are cooked properly – tender but not mushy.
You can serve it as part of a Middle Eastern-style meze with hummus, baba ghanoush and stuffed grape leaves.
Thanks to the protein-rich lentils, this tabbouleh can also serve as a light but hearty main course.
For cheese lovers, combining lentil tabbouleh with fried halloumi is another appetizing option. The warm, slightly melted halloumi is just perfect with the cool, tart salad.
You can add a little yogurt or tzatziki sauce to the lentil tabbouleh for a creamy touch that balances the tartness and freshness of the lentil tabbouleh. Especially if you’ve added spices to the tabbouleh for spiciness – these cool, creamy elements will help soothe the flavor.
Contents
⏱ Cooking time — 25 minutes overall. Includes 25 minutes of preparation and cooking + 0 minutes unattended + 4-5 hours (minimum) for soaking the lentils.
🔪 Ingredients
For 3 servings:
- 150 g (5 ² ⁄ ₇ oz) green or brown lentils
- 1 red onion
- 2 tomatoes
- 2 cucumbers
- mint bundle
- bunch of parsley
- 4-5 stalks of green onion
- pinch of zira
- 1 lime
- 15 ml (1 tbsp.) pomegranate molasses (can be replaced with honey or narsharab)
- 50 ml (3 ⅜ tbsp.) olive oil extra-virgin
🥣 Directions
First, pour 150 g (5 ² ⁄ ₇ oz) of green or brown lentils with water, cover with a lid and leave overnight. If you don’t have much time, 4-5 hours will be enough.
Cooking the lentils
After soaking, the lentils will become noticeably larger and softer. When you are ready to start cooking – drain the water from the lentils and transfer them to a pot.
Add enough water to the pot with the lentils so that it is 2-3 cm above the level of the lentils and a pinch of salt.
Put the pot on the stove, bring the water to a boil, then reduce the heat and cook for 13-14 minutes. After – drain and rinse the lentils under cold water. Leave them in a colander to drain off the excess water.
Preparing the cucumbers
While the lentils are boiling, it’s time to prepare the vegetables.
Take 2 cucumbers: cut off their ends, cut them in half and use a teaspoon to remove the seeds. This step is done primarily to reduce the amount of juice and prevent the salad from becoming too watery. However, if you plan to serve the tabbouleh immediately, this step can be skipped.
After preparing the cucumbers, slice them into long thin slices. Then, bring them together and cut them perpendicularly to make small cubes and set aside.
Preparing the tomatoes
Repeat a similar slicing process with 2 tomatoes.
Cut them in half and remove the core, then slice and then dice. As with the cucumbers, you can skip the core removal step if you plan to serve the salad immediately or don’t mind the extra juice.
Preparing the red onion
Take 1 red onion, cut off the top, cut in half, peel and cut into small to medium cubes.
Preparing the mint and parsley
The next step is the mint. Tear the leaves from the stems, setting some aside for garnishing the finished dish. Roll the remaining leaves into a “cigar” and slice thinly.
Separate the leaves from the parsley stems, gather them together and finely chop.
I don’t use parsley stems because of their hard texture and more intense flavor, which I don’t like. But you can include them in the recipe. In that case, adjust the amount of parsley slightly downward.
Preparing the dressing and chopping the green onions
Finely chop 4-5 stalks of green onion.
To make the salad dressing, squeeze the juice of 1 lime and mix with 50 ml (3 ⅜ tbsp.) extra-virgin olive oil.
Add a pinch of zira (cumin) to the dressing. You can use ground, but for best flavor, grind a pinch of cumin seeds in a mortar until powdery.
Add 15 ml (1 tbsp.) of pomegranate molasses to the same. If you don’t have molasses, you can replace it with honey or narsharab.
Mix all the ingredients of the dressing well.
Assembling the salad
It’s time to assemble the salad. Transfer the cooked lentils to a salad bowl or other suitable dish.
Add all the chopped vegetables (tomatoes, cucumbers, onions and herbs) to the lentil dish.
Pour over the prepared dressing and season the salad to taste with salt and pepper, then mix everything well.
Final decoration
Finish by garnishing the tabbouleh with the mint leaves you set aside earlier.
The lentil tabbouleh is ready, serve and enjoy!
🙋♂️ FAQ
What are the key ingredients for Lentil Tabbouleh?
The main ingredients for Lentil Tabbouleh are cooked lentils, fresh parsley, mint, tomatoes, cucumbers, green onions, and a dressing made of lemon juice, olive oil, garlic, salt, and pepper.
What type of lentils should I use for Lentil Tabbouleh?
Green or brown lentils are the best for this recipe because they hold their shape well after cooking. Red lentils tend to become too soft and are not typically used in this recipe.
Can I make Lentil Tabbouleh in advance?
Yes, you can make it in advance. In fact, it often tastes better the next day once the flavors have had a chance to meld together. It can be stored in the refrigerator for up to 5 days.
Is Lentil Tabbouleh gluten-free?
Yes, Lentil Tabbouleh is gluten-free. Traditional Tabbouleh uses bulgur wheat, but in this recipe, lentils replace the bulgur, making it a gluten-free dish.
Can I use canned lentils for this recipe?
Yes, you can use canned lentils. Make sure to rinse and drain them thoroughly before adding to the salad.
How can I serve Lentil Tabbouleh?
Lentil Tabbouleh can be served as a side dish or a light main dish. It’s also great for picnics or packed lunches, and pairs well with grilled meats or fish.
Can I add other vegetables to Lentil Tabbouleh?
Yes, you can customize this dish with your favorite vegetables. Bell peppers, radishes, or shredded carrots could be great additions.
Is Lentil Tabbouleh suitable for a vegan diet?
Yes, Lentil Tabbouleh is vegan. It’s made with plant-based ingredients and is a great source of protein and fiber.
Can I freeze Lentil Tabbouleh?
Freezing is not recommended for this recipe as it contains fresh herbs and vegetables that may become soggy once thawed.
Can I use a different type of lentil?
Green or brown lentils are recommended because they hold their shape well. However, you can experiment with other types such as black lentils. Red and yellow lentils are not recommended as they tend to become too soft.
I can’t eat raw garlic. Can I omit it from the recipe?
Yes, you can omit the raw garlic. If you still want a hint of garlic, you can rub a cut clove of garlic on the inside of the salad bowl before adding the ingredients.
Can I add protein to Lentil Tabbouleh?
Lentils themselves are a good source of protein, but you can add additional protein such as grilled chicken, tofu, or feta cheese.
Can I use a different dressing for Lentil Tabbouleh?
Traditional Tabbouleh uses a simple lemon and olive oil dressing. However, you can experiment with other dressings like balsamic vinaigrette or tahini dressing, based on your personal preference.
Can I add grains to Lentil Tabbouleh?
While traditional Tabbouleh is grain-based, Lentil Tabbouleh replaces the grains with lentils. If you want to add grains, consider using cooked quinoa, bulgur, or couscous.
Is Lentil Tabbouleh diet-friendly?
Yes, Lentil Tabbouleh is a nutrient-dense, high-fiber dish that fits into many diet plans, including vegan, vegetarian, and gluten-free diets.
Can I use lemon zest in the recipe?
Yes, adding lemon zest can enhance the lemon flavor in the dressing. If you choose to add it, ensure it’s finely grated to distribute evenly throughout the salad.
Lentil tabbouleh
Ingredients
- 150 g green or brown lentils
- 1 red onion
- 2 tomatoes
- 2 cucumbers
- mint bundle
- bunch of parsley
- 4-5 stalks of green onion
- pinch of zira
- 1 lime
- 15 ml pomegranate molasses (can be replaced with honey or narsharab)
- 50 ml olive oil extra-virgin
Instructions
- Soak the lentils, then drain and put them in a saucepan. Add the water and salt, bring to the boil, then reduce the heat and simmer for 13-14 minutes. Drain, rinse the lentils under cold water and leave in a colander.
- Prepare the cucumbers: remove the ends and seeds, cut into long thin slices, then into small cubes.
- Repeat the process with the tomatoes: remove the core, cut into slices and cubes.
- Cut the red onion into small to medium cubes.
- Tear the mint leaves from the stems, slice thinly. Separate the leaves from the stems of the parsley, chop finely.
- Make the dressing: squeeze juice from lime, mix with olive oil, chop green onions and add, add zira and pomegranate molasses, mix all the ingredients of the dressing well.
- Assemble the salad: transfer the lentils, vegetables and greens into a dish, pour the dressing, season with salt and pepper, mix.
- Garnish with mint leaves. Ready to serve!
