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lentil tabbouleh served in a large white shallow bowl surrounded by vegetables, herbs, lemon, and crackers.

Lentil Tabbouleh

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This Lentil Tabbouleh Salad is bright, herby, and made with roasted lentils for extra fiber, protein, and texture.
Prep Time:20 minutes
Cook Time:25 minutes
Total Time:45 minutes
Course: Appetizer, Brunch, Dinner, Lunch, Side Dish, Snack
Cuisine: Mediterranean
Keyword: Dairy-Free, Gluten-Free, Healthy, Vegan, Vegetarian
Servings: 6 servings
Calories: 174kcal

Ingredients

Roasted Lentils

  • 1 1/2 cups cooked brown or green lentils drained and thoroughly dried
  • 1 tbsp olive oil extra virgin
  • 1/2 tsp ground cumin
  • 1/2 tsp garlic powder
  • 1/4 tsp sea salt
  • 1/4 tsp black pepper

Tabbouleh

  • 3 cups fresh parsley finely chopped, loosely packed
  • 1 cup fresh mint finely chopped
  • 1 1/2 cups tomatoes diced
  • 1 cup cucumber finely diced
  • 1/3 cup green onion finely chopped
  • 1/2 cup fresh lemon juice
  • 3 tbsp extra virgin olive oil
  • 1 tsp lemon zest
  • 1/2 tsp ground cumin
  • 3/4 tsp sea salt plus more to taste
  • 1/4 tsp black pepper

Instructions

  • Preheat the oven to 400°F and line a baking sheet with parchment paper.
  • Add the cooked, drained, and thoroughly dried lentils to the baking sheet. Toss with olive oil, cumin, garlic powder, sea salt, and black pepper.
    1 1/2 cups cooked brown or green lentils, 1 tbsp olive oil, 1/2 tsp ground cumin, 1/2 tsp garlic powder, 1/4 tsp sea salt, 1/4 tsp black pepper
  • Spread the lentils into an even layer and roast for 20 to 25 minutes, stirring once halfway through, until lightly crisp around the edges. Let the roasted lentils cool slightly while you prepare the tabbouleh.
  • Add the parsley, mint, tomatoes, cucumber, and green onion to a large mixing bowl.
    3 cups fresh parsley, 1 cup fresh mint, 1 1/2 cups tomatoes, 1 cup cucumber, 1/3 cup green onion
  • Add the lemon juice, extra virgin olive oil, lemon zest, cumin, sea salt, and black pepper. Toss until the herbs and vegetables are evenly coated.
    1/2 cup fresh lemon juice, 3 tbsp extra virgin olive oil, 1 tsp lemon zest, 1/2 tsp ground cumin, 3/4 tsp sea salt, 1/4 tsp black pepper
  • Fold in the roasted lentils right before serving, or sprinkle them over the top for the best texture.
  • Taste and adjust with more lemon juice, salt, or olive oil as needed.

Notes

  • Better Flavor: Cook lentils in broth instead of water.
  • Best Texture: Cook lentils for 20 to 25 minutes for salads.
  • Dry First: Pat cooked lentils dry before roasting.
  • Add Last: Mix in roasted lentils right before serving.
  • Keep It Bright: Add extra lemon juice if the salad tastes flat.
  • Avoid Mushy Lentils: Use brown, green, or black lentils.

Nutrition

Serving: 6servings | Calories: 174kcal | Carbohydrates: 17g | Protein: 6g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Sodium: 412mg | Potassium: 558mg | Fiber: 6g | Sugar: 3g | Vitamin A: 3238IU | Vitamin C: 58mg | Calcium: 86mg | Iron: 4mg