Green Lentil Tabbouleh Salad (Healthy 10-mins Recipe)

Immerse yourself in a refreshing burst of flavors with our lentil tabbouleh salad, a harmonious blend of nature's bounty and culinary expertise. This delightful dish marries the nuttiness of lentils with the zestiness of tabbouleh, creating a symphony for your palate. Brace yourself for a gastronomic journey that celebrates taste and the health-enhancing magic of seasonal, plant-based ingredients.

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The humble lentil salad is a nutrition powerhouse - packed with protein, fiber, and essential minerals.

And the best part? Whether you choose to use dried green lentils or opt for the convenience of canned lentils, this dish is a breeze to whip up, perfect for those busy days when you want to nourish your body without spending hours in the kitchen. This salad can be served as a main meal, appetizer, or side dish.

Jump to:

• 💚 Why you will love it
• 🧾 Ingredients
• 🍽 Equipment
• 🔪 Instructions
• 💡 Expert tips
• 📖 Variations
• 🥢 How to serve
• ❓FAQ
• 🥡 Storage
• 🥗 More salad recipes
• 🎥 Video
• 📋 Recipe
• 💬 Reviews and Comments

💚 Why you will love it

• Nutrition Powerhouse
• Effortless Cooking
• Versatile Dish
• Flavor Bomb

The beauty of this salad also lies in the balance of flavors. Fresh herbs infuse a burst of verdant freshness, while the tang of lemon juice adds a punch of vitality.

Sweet cherry tomatoes contrast beautifully with the earthy lentils, echoing the vibrant spirit of a classic tabbouleh salad. When you make lentil tabbouleh, you're crafting a dish that satisfies your appetite and brings color and vitality to your table, showcasing the best of plant-based eating.

🧾 Ingredients

This salad is made with just a few delicious ingredients:

• Green or Brown Lentils: Loaded with protein and fiber, these lentils not only give our dish a strong base but also contribute a subtle, earthy flavor, providing a perfect canvas for the other vibrant ingredients.
• Cherry Tomatoes: These little gems deliver a sweet tang, enhancing the overall flavor profile. They're also rich in lycopene, a powerful antioxidant.
• Green Onion: green or spring onions add a mild, sweet oniony flavor without overpowering the salad. Its vibrant color also adds to the visual appeal of the dish.
• Fresh Italian Parsley: Its bright, herbaceous flavor cuts through the richness of the lentils. Plus, it's packed with vitamin K, supporting bone health.
• Mint: Mint leaves lend a unique coolness that complements the overall zestiness of the salad. They are also known for their digestive benefits.
• Lemon Juice: It provides a citrusy tang that uplifts the earthy flavors of the lentils and vegetables. Moreover, it aids digestion and is packed with vitamin C.
• Cinnamon: A sprinkle of this spice introduces a warming, sweet undertone that ties all the flavors together. It's also linked to several health benefits, like reducing blood sugar levels.

Optional: extra virgin olive oil

See the recipe card for quantities.

Substitutions

• Cherry Tomato: You could use grape tomatoes, plum tomatoes, or any sweet, ripe tomato variety you prefer.
• Fresh Parsley: Fresh cilantro could work if you don't have flat-leaf parsley. It has a different flavor and is more citrusy and robust, but it complements the other ingredients nicely. Curly parsley also works.
• Mint: If mint is too pungent for you, try substituting it with fresh basil leaves. This will alter the flavor, making it slightly sweeter and less sharp.
• Lemon Juice: Lime juice can be a good substitute if you're out of lemons. It's a bit more tart and tropical in flavor, but it will still provide the acidity you need.
• Green Onion: red onion, chives, or leeks can work as a substitute. They both have a milder flavor compared to green onions but will still add a subtle onion note.
• Cinnamon: If you don't have cinnamon, try a bit of nutmeg or allspice. The taste will be different but still will add an interesting, warm, spicy note to the salad.

🍽 Equipment

• Large Bowl
• Food processor
• Spatula

🔪 Instructions

This salad involves just a couple of easy steps to put together.

Hint: our usual preference is to enjoy this salad oil-free. We find it wonderfully flavorful as is, and the added benefit of sparing the calorie intake usually associated with the olive oil in the traditional recipe is a welcome bonus.

Step 5: Lastly, Combine all the ingredients in a large bowl, including cinnamon, fresh lemon juice, chopped tomatoes, and cucumbers (if using), drained lentils, ground cinnamon, kosher salt, and black pepper.

Optionally drizzle with extra virgin olive oil, or avoid if you are following an oil-free diet.

📖 Variations

In addition to the traditional Lebanese tabbuleh and this lentil version, find some extra creative ways we have used this versatile dish for a change.

• Quinoa Tabbouleh: For a gluten-free twist, replace lentils with cooked quinoa. This super-grain adds a fluffy texture and slightly nutty flavor to the salad while keeping it light and refreshing.
• Rainbow Tabbouleh: Add more color and variety to your salad by including diced bell peppers of different colors, radishes, and even pomegranate arils. This enhances the visual appeal and introduces new flavors and textures. Top it with vegan feta cheese for a greek salad touch.
• Spiced Tabbouleh: Add an extra kick to your Lentil Tabbouleh by incorporating a hint of spice, such as the Lebanese seven spices (baharat). You could toss in some finely chopped jalapeños or sprinkle a dash of cayenne pepper for a spicy version of the traditional salad.
• Argentinean flare: sometimes, we even add a dollop of cilantro chimichurri sauce, or carrot tops chimichurri to give it a South American touch.

🥢 How to serve

A colorful and nutritious side, carrot rice not only adds a sweet, earthy flavor but also a lovely texture contrast to the tabbouleh. Its vibrant orange hue makes your plate visually appealing, creating a feast for the eyes as well as the palate.

For a heartier meal, serve your tabbouleh with homemade fried falafel. The crispy exterior and soft, herb-infused interior of the falafel make it a perfect match for the fresh and zesty flavors of the tabbouleh. Plus, it adds a satisfying protein punch to your meal.

Known as 'Kousa Mahshi' in Lebanon, these Lebanese stuffed zucchini are a delightful addition. Filled with aromatic spices and vegan meat substitutes, they complement the tabbouleh's freshness with their rich, savory flavors.

❓FAQ

🥡 Storage

Fridge:

• Once the salad is prepared, place it in a BPA-free airtight container.
• Store it in the refrigerator. It will keep well for up to 3-4 days.
• For the best flavor, give it a quick stir before serving.

Reheating is not typically necessary for this salad as it's served cold. If you prefer it at room temperature, simply remove it from the fridge about 30 minutes before you plan to eat.

Freezing:

While it's possible to freeze it, we wouldn't recommend doing so. The texture of fresh ingredients like optional cucumber, tomatoes, and herbs may become mushy once thawed. Lentils freeze well though, so if you have leftover cooked lentils, those can be frozen for up to 3 months.

Meal prepping:

• Cook your lentils ahead of time and store them in the fridge.
• Prepare the dressing and store it in a separate jar.
• Chop your vegetables, but keep them separate as well to prevent them from getting soggy.
• When you're ready to eat, combine all the components, give them a good mix, and enjoy your fresh and nutritious Lentil Tabbouleh Salad.

🥗 More salad recipes

Check out these wonderful fresh salad, that are a breeze to whip up: Mediterranean chickpea cucumber salad, our quinoa edamame salad is another protein-packed and filling winner, along with our Puy lentil salad.

If you love your lentils and want to create something cozy, try our spicy sprouted lentil soup or our coconut milk-free lentil curry.

⭐ If you try this recipe, let us know! 💬 Leave a comment, rate it, and don't forget to tag us @ourplantbasedworld on Instagram. Cheers!

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