• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Plant Based School
  • Home
  • Recipes
  • About Us
  • Navigation Menu: Social Icons

    • Instagram
    • Pinterest
    • TikTok
    • YouTube
menu icon
go to homepage
subscribe
search icon
Homepage link
  • About Us
  • All Recipes
  • Mains
  • Pasta
  • Sweet
  • Collections
    • Instagram
    • Pinterest
    • TikTok
    • YouTube
  • ×

    Home » Starters

    Lentil Tabbouleh

    Published: Sep 1, 2022 · by Nico

    Jump to Recipe

    Lentil tabbouleh is a delicious alternative to bulgur tabbouleh; a classic Levantine salad loved worldwide for its flavor and freshness.

    This recipe is easy to make, and you can serve it as a starter or as a side dish with Mediterranean or Middle-Eastern dishes such as hummus and eggplant dip.

    lentil tabbouleh
    On this page:
    • Ingredients
    • Instructions
    • Serving suggestions
    • Variations
    • Make ahead
    • Storage
    • More Lentil Recipes
    • More Salad Recipes
    • Recipe

    Check out our Best Salad Recipes

    This lentil tabbouleh recipe is a tasty and nutritious variation of classic tabbouleh, a famous Eastern Mediterranean salad made with fresh parsley, mint, tomatoes, lemon juice, olive oil, salt, pepper, and soaked bulgur wheat.

    We love this recipe because you can serve it as an appetizer with other small dishes such as hummus, tzatziki, avocado spread, grilled eggplant, or grilled zucchini.

    Or you can have it as a fresh and nutritious side salad.

    Either way, you can make lentil tabbouleh with brown or green lentils; they keep their shape better than red lentils, and they have a nice bite that reminds us of the bulgur in the original recipe.

    To be fast, go for canned lentils. If you have a bit more time, you can cook dry lentils yourself.

    In either case, the recipe is simple. First, chop all ingredients finely, then mix them with the lentils, olive oil, lemon juice, salt, and pepper.

    And remember, tabbouleh's main ingredient is...drum roll. Parsley. More specifically, the flat-leaf variety, often called Italian parsley in the US. So make sure to get a couple of big bunches of fresh parsley to make this delicious lentil tabbouleh salad.

    P.s. This recipe is naturally gluten-free and vegan.

    lentil tabbouleh on a serving plate

    Ingredients

    lentil tabbouleh ingredients

    Lentils

    Use green or brown lentils as they keep their shape when you toss them with the other ingredients and have a nice bite.

    You can use either canned lentils (drain them well) or dry lentils that you cook yourself at home.

    Parsley

    Lentil tabbouleh requires plenty of fresh flat-leaf parsley, sometimes known as Italian parsley.

    This variety is native to the central and eastern Mediterranean region, including Lebanon, where tabbouleh is akin to a national dish. Parsley and mint and the two fresh herbs used in tabbouleh.

    Mint

    Fresh mint leaves are often combined with parsley to add even more freshness and a pleasant minty aroma to the salad.

    Tomatoes

    Red ripe tomatoes. You can use most varieties, as long as they are not overripe. If your tomatoes are too seedy or too watery, we recommend draining them to remove some juice and seeds.

    Green onions

    Green onions, scallions, or spring onions, add a mild zesty taste. You can substitute shallots or red onions for green onions; however, if you do so, we advise you to use half the quantities.

    Olive oil

    Try to use a good quality extra virgin olive oil. Its fruity and nutty flavor will make lentil tabbouleh ever more aromatic.

    Lemon Juice

    Fresh lemon is best, as used in the original recipe. It adds plenty of fresh citrus flavor.

    Salt and pepper

    Sea salt or kosher salt to add taste. Freshly ground black pepper for a fragrant peppery aroma.

    There are no other spices in tabbouleh; however, if you want to spice things up, you can add half a teaspoon of ground cumin to this lentil tabbouleh recipe.

    Instructions

    If you make this with dry lentils, the first step is to rinse and boil the lentils in a pot with salted water until tender. Green and brown lentils typically take 30 to 45 minutes to cook and don't need soaking.

    Cut the tomato into thin slices, then chop it into small dice of about ⅕ inch each. We recommend using a serrated knife or a sharp chef's knife.

    If the tomatoes are watery, transfer them into a fine-mesh strainer and let them drain for a few minutes while you chop the other ingredients.

    finely chopped tomatoes

    Remove the larger stem of the parsley. Pick the mint leaves from their branch and add them to the parsley.

    Finely chop parsley and mint. We recommend using a large and sharp chef's knife; however, if you don't have one, you could use a food processor, pulsing until the herbs are finely chopped.

    finely chopped parsley

    Trim the green part off the green onions and finely chop the white part.

    finely chopped shallots

    Add all chopped ingredients and the drained lentils to a large mixing bowl, then season with olive oil, lemon juice, salt, and black pepper.

    mixing bowl with lentil tabbouleh ingredients

    Toss well until the parsley, and the lentils are evenly combined. You'll need a minute as the parsley might clump up. Serve in the same bowl or on a serving platter.

    lentil tabbouleh

    Serving suggestions

    Appetizer (mezze): our favorite way to serve this lentil tabbouleh is as a starter on a large mixed platter with other delicious Middle-Eastern and Mediterranean dishes.

    If you are wondering what to serve with lentil tabbouleh, then try it with:

    • creamy chickpea hummus
    • smoky baba ganoush (eggplant dip)
    • crunchy homemade crostini or bruschetta
    • olive tapenade
    • zaalouk (eggplant salad)
    • grilled eggplants, zucchini, or bell peppers
    • Greek Tzatziki sauce
    • Moroccan carrot salad
    • Falafel, olives, warm pita bread, and more.
    • Hummus
    • Eggplant Dip - Baba Ganoush
    • Crostini Recipe
    • Olive Tapenade
    • Zaalouk
    • Grilled Eggplant
    • Vegan Tzatziki
    • Carrot Salad

    Side dish: you can also serve it as a side dish with most mains. We like to serve it in lettuce leaves.

    Variations

    Quinoa Tabbouleh

    quinoa tabbouleh

    Quinoa is an excellent alternative to lentils; it only takes 10 to 15 minutes to cook.

    It's also rich in protein, nutritious, and fulfilling. Its taste and texture match the parsley, tomato, and other ingredients in this tabouli salad.

    Classic Tabbouleh Salad

    authentic tabbouleh salad

    The original tabbouleh recipe with bulgur. This one is a classic, and we tried to be as authentic as possible.

    You cannot go wrong with this one if you are looking for an authentic Eastern Mediterranean/Levantine flavor.

    Check out our tabbouleh recipe.

    Make ahead

    You can make lentil tabbouleh the day before; however, if you do so, we recommend waiting to season it until shortly before serving it.

    Storage

    Store leftovers in an airtight container in the refrigerator for up to three days. As the lentil tabbouleh stays in the fridge, it might slightly change color and get darker as the parsley oxidizes. That's normal.

    Also, you might have to drain some of the liquid from the tomatoes and add a little more olive oil on the second and third days.

    More Lentil Recipes

    Lentils are just awesome. Here are some more recipes for you:

    • Easy lentil curry
    • Delicious lentil bolognese
    • The best cauliflower lentil salad
    • Earthy lentil soup made with simple seasonal ingredients
    • Lentil sweet potato salad
    • Zucchini boats filled with lentils
    • Moroccan carrot salad with lentils
    • Creamy lentil pasta - Italian pasta and lentils
    • Lentil Curry
    • Lentil bolognese
    • Cauliflower Lentil Salad
    • Lentil Soup
    • Lentil Pasta
    • Lentil Sweet Potato Salad
    • Zucchini Boats
    • Moroccan Carrot Salad

    More Salad Recipes

    If you are looking for other delicious salad recipes, check out our:

    • Shirazi salad with tomatoes, cucumbers, and mint
    • Greek salad with onion, olives, and feta cheese
    • Classic cucumber tomato salad
    • Couscous with vegetables
    • Green bean salad with creamy mustard dressing
    • Delicious roasted sweet potato salad
    • Mediterranean farro salad
    • Creamy avocado salad
    • Shirazi Salad
    • Greek Salad
    • Cucumber Tomato Salad
    • Couscous with Vegetables
    • Green Bean Salad
    • Sweet Potato Salad
    • Farro Salad
    • Avocado Salad

    Recipe

    lentil tabbouleh

    Lentil Tabbouleh

    Author: Nico
    Lentil tabbouleh is a delicious alternative to bulgur tabbouleh; a classic Levantine salad loved worldwide for its flavor and freshness.
    This recipe is easy to make, and you can serve it as a starter or as a side dish with Mediterranean or Middle-Eastern dishes such as hummus and eggplant dip.
    Print Recipe Pin Recipe Share Recipe
    5 from 1 vote
    Prep Time 20 mins
    Cook Time 0 mins
    Total Time 20 mins
    Course Appetizer, salad, Side dish
    Cuisine International
    Servings 6 people
    Calories 207 kcal

    Ingredients
     
     

    • 1 can (15 oz) lentils brown or green , rinsed and drained (or ¾ cup dry lentils)
    • ½ pound tomatoes
    • 3 packed cups flat-lea parsley
    • ¼ cup mint leaves
    • 5 scallions
    • 2 tablespoons extra virgin olive oil or more to taste
    • 2 tablespoons lemon juice
    • 1 teaspoon salt
    • ¼ teaspoon black pepper

    Instructions
     

    • Chop it into small dice of about ⅕ inch each. We recommend using a serrated knife or a sharp chef's knife.
      If the tomatoes are watery, transfer them into a fine-mesh strainer and let them drain for a few minutes while you chop the other ingredients.
      finely chopped tomatoes
    • Remove the larger stem of the parsley. Pick the mint leaves from their branch and add them to the parsley.
      Finely chop parsley and mint. We recommend using a large and sharp chef's knife; however, if you don't have one, you could use a food processor, pulsing until the herbs are finely chopped.
      finely chopped parsley
    • Trim the green part off the green onions and finely chop the white part.
      finely chopped shallots
    • Add all chopped ingredients and the drained lentils to a large mixing bowl, then season with olive oil, lemon juice, salt, and black pepper.
      mixing bowl with lentil tabbouleh ingredients
    • Toss well until the parsley, and the lentils are evenly combined. You'll need a minute as the parsley might clump up. Serve in the same bowl or on a serving platter.
      lentil tabbouleh

    Notes

    Note: If you make this with dry lentils, the first step is to rinse and boil the lentils in a pot with salted water until tender. Green and brown lentils typically take 30 to 45 minutes to cook and don't need soaking.
    Nutrition information is for one portion of lentil tabbouleh out of six portions.

    Nutritional Values

    Nutrition Facts
    Lentil Tabbouleh
    Amount Per Serving
    Calories 207 Calories from Fat 45
    % Daily Value*
    Fat 5g8%
    Saturated Fat 1g6%
    Trans Fat 0g
    Polyunsaturated Fat 1g
    Monounsaturated Fat 4g
    Cholesterol 0mg0%
    Potassium 621mg18%
    Carbohydrates 29g10%
    Dietary Fiber 14g58%
    Sugar 2g2%
    Protein 12g24%
    Vitamin A 1784IU36%
    Vitamin B6 0.3mg15%
    Vitamin C 32mg39%
    Vitamin E 1mg7%
    Vitamin K 275µg262%
    Calcium 60mg6%
    Folate 238µg60%
    Iron 4mg22%
    Manganese 1mg50%
    Magnesium 66mg17%
    Zinc 2mg13%
    * Percent Daily Values are based on a 2000 calorie diet.
    Did you like this recipe?We are not much on Instagram, Facebook, and Pinterest. Leave us a comment below instead, it would mean the world to us 🙂

    You might also like:

    • 40 easy dinners
    • 30 Plant-based beginner recipes
    • Vegan Summer Recipes (Dinners & Desserts)
    • 40 Best Vegetable Sides
    « Mashed Sweet Potatoes
    Tofu with Pizzaiola Sauce »

    Reader Interactions

    Leave a comment and star rating :-) Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Nico and Louise founders of the Plant-Based School.

    Hi, we are Nico and Louise, and we love cooking! Welcome to our blog.

    Here we share everyday plant-forward recipes, to help you and your family eat more veggies.

    Omnivores, flexitarians, vegetarians, and vegans, you are ALL WELCOME to this community.

    More about us →

    Trending

    • Lentil Curry
    • Vegan Mushroom Pasta
    • Cauliflower Lentil Salad
    • Chickpea Soup

    Seasonal

    • Roasted Sweet Potatoes
    • Broccoli Pasta
    • Cauliflower Soup
    • Lentil bolognese

    We make sure our recipes are delicious and nutritious!

    plant-based nutrition certificate from ecornell

    Footer

    ↑ back to top

    Top Recipes
    Vegan Custard
    Potato gnocchi
    Easy Focaccia
    Rice salad
    Vegan Ricotta

    Top Compilations
    Best Tofu Recipes
    Vegan Pasta Recipes
    Easy Dinners
    Best Plant-Based Desserts
    Vegan Appetizers

    Most Shared
    Eggplant Parmigiana
    Vegan Mayo
    Vegan melted cheese
    Hummus
    Roasted sweet potatoes

    HOME ABOUT RECIPES SUBSCRIBE PRIVACY POLICY NUTRITION DISCLAIMER IMPRINT

    Copyright © 2023 The Plant Based School