Lentil Tabbouleh Salad

This simple lentil tabbouleh salad is made with fresh ingredients and comes together in less than 30 minutes. Rich in protein and fiber, it is naturally vegan and gluten-free. Enjoy it for lunch, as a light meal or as a side dish.

If you’re into healthy, quick, and easy salads, you gotta try this lentil tabbouleh recipe! It’s a great option to add to to your weekly rotation. It’s tasty and refreshing! Whether you prefer it for lunch or dinner, this salad is a versatile and satisfying option that you’ll want to make time and time again.

Jump to:

• What is lentil tabbouleh
• Why you’ll love this recipe
• Ingredient notes & substitutions
• How to make lentil tabbouleh
• Recipe video
• Tips & recipe notes
• Variations & additions
• Serving suggestions
• Storing tips & meal prep
• Recipe FAQs
• Recipe

What is lentil tabbouleh

Tabbouleh, also spelled as tabouli or tabbouli, is a vegetarian Middle Eastern salad traditionally made with bulgur wheat, parsley, and tomatoes, lightly dressed with lemon juice and olive oil.

Lentil tabbouleh, on the other hand, is a variation of this classic salad. We still use the same classic flavors, but swap out the hydrated bulgur wheat for cooked lentils. This substitution brings in more plant-based protein to the dish, making it a great gluten-free meal option.

I came across this variation of the dish while checking out the menu at Cava restaurant, where lentil tabbouleh is offered as a topping for their bowls and salads. Being a lentil lover, I decided to give it a try at home, and have been making it frequently ever since. It’s super easy to make and absolutely delicious! I highly recommend giving it a try.

Why you’ll love this recipe

This twist on the classic tabbouleh salad is:

• Easy, practical and quick to make, ready in less than 30 minutes.
• Versatile, it is great as a side dish and also as a main course thanks to lentils being packed with nutrition, protein, and fibre.
• Naturally vegan and gluten-free, making it suitable for anyone with these dietary restrictions.
• Great for meal prep, as it keeps well in the refrigerator for a few days.

Ingredient notes & substitutions

The lentil tabbouleh ingredients are easy to find and work together beautifully to create a tasty and refreshing dish.

• Lentils. I usually opt for French lentils (puy) when making salads, but black (beluga), brown, or green lentils work just as well. The trick is to cook them al dente until they’re tender but still have a bite to them. If you’re pressed for time, pre-cooked lentils (canned lentils) are also an option, but make sure they’re not too soft and mushy.
• Fresh parsley. It’s the key ingredient for a good tabbouleh. Curly parsley is traditionally used to make tabbouleh, but if you’re like me and prefer flat-leaf parsley, it works too.
• Tomatoes. Ripe tomatoes make the tabbouleh more special. I like to use roma tomatoes, but cherry tomatoes are also great here.
• Red onion. It brings crunchiness and flavor. If you don’t like it, you can replace it with green onions.
• Mint. It adds a refreshing touch to the salad. You can omit it if you don’t like it, but I highly recommend giving it a try. It doesn’t overpower the other flavors as we only use a small amount.
• Lemon. Adding lemon juice and zest brightens up the salad and enhances the overall flavor.
• Salt, black pepper, and olive oil. They bring out and wrap up the flavors.

Full ingredient measurements and detailed instructions are located in the printable recipe card at the bottom of this post. This section covers notes on ingredients and possible substitutions.

How to make lentil tabbouleh

This salad is super easy to prepare. You only need to cook the lentils, cut the veggies, and then mix all the ingredients. It’s ready in about 30 minutes!

Step 1: Cook the lentils

The first step in making this tabbouleh is to cook the lentils until they are al dente. It’s very important to be careful not to overcook them. Cook until they are soft but still firm, without becoming mushy or falling apart.

How to cook lentils for salad

Lentils can be cooked in various ways, such as boiling them in a regular pot or using a pressure cooker (such as an Instant Pot) to cook them under high pressure. However, in my opinion, the best way to cook lentils for salad is by using the steaming method. This way, we can easily control the texture of the lentils.

To cook lentils with steam, we first need to soak them in water for 8 hours or overnight. This step helps the lentils hydrate, so they cook faster. The soaking process also helps with the digestion of the lentils, avoiding abdominal discomfort.

When the lentils are hydrated, we discard the soaking water and give them a rinse. Then, we place the lentils in a steaming basket, position this basket and set it atop a pot of water, cover with a lid, and let them cook until they reach the desired tenderness, which can vary depending on the type of lentil and how long they were soaked. Typically, this takes around 15 to 25 minutes, so it’s important to check the texture periodically to ensure that they are cooked just right.

When finished cooking, remove the steaming basket from the heat and let the lentils cool before using them in the salad.

Cooking alternatives

• To cook lentils in a regular pot using the boiling method, add the washed (and preferably soaked) lentils to a pot of water, bring it to a boil, and let it simmer until the lentils are soft yet still a bit firm, which usually takes around 25 to 30 minutes. For some extra flavor, you can add a bay leaf or a piece of kombu seaweed to the pot while cooking the lentils.
• If you don’t have the time or energy to cook lentils from scratch, you can always opt for canned lentils that are already cooked. To use them in a salad, you simply need to drain the canning water and rinse the lentils in a strainer. After that, make sure to drain off any excess water thoroughly before adding the lentils to the salad.

Step 2: Prepare the vegetables and seasonings

While the lentils are cooking, you can prepare the other recipe ingredients.

• Cut the onion and tomato into small cubes. For the tomato, it’s important to remove the core and seeds to avoid excess moisture from affecting the other ingredients’ flavors.
• Chop the parsley and mint. To add more freshness and a traditional touch to the tabbouleh, chop them very finely. This way, we can ensure that there are fresh herbs in every bite and that the flavors blend together nicely.
• Grate the lemon zest, and then extract the juice from the lemon.
• Set aside the olive oil, salt, and black pepper. If you’d like, you can combine them with the lemon juice and zest at this stage to make the salad dressing.

Step 3: Mix the ingredients

Once the cooked lentils have cooled down, add them to a large mixing bowl along with the other prepared ingredients. From there, you’ll want to mix everything together thoroughly so that the flavors are evenly distributed throughout the salad.

Now’s the time to taste the salad and adjust the seasonings as needed, particularly the salt and lemon juice, to suit your preferences. Give it a try and see what you think – you may want to add a bit more of one ingredient or the other to get it just right.

While you can certainly serve your lentil tabbouleh right away, it’s worth noting that the flavors will become even more delicious if you give it a few minutes to sit and marinate. Since we cook the lentils with steam and without seasoning, this allows the flavors of the ingredients to fully meld and complement each other.

Recipe video

Watch how to make this recipe:

Tips & recipe notes

• Tabbouleh is usually served at room temperature or chilled, making it a great salad to enjoy during the summer or in warmer days.
• To quickly cool cooked lentils, spread them out on a plate or baking sheet and place them in the refrigerator for a few minutes.
• You can also cook the lentils ahead of time, such as the night before. Steamed lentils keep well in the refrigerator for up to a week.
• There are many variations of tabbouleh, and the proportion of ingredients varies from recipe to recipe. In my version, I balanced the amount of parsley with the amount of lentils. If you want something more authentic, feel free to add more chopped parsley.

Variations & additions

I chose to keep this lentil tabbouleh recipe simple, without too many added ingredients, because I find it delicious just the way it is. However, as mentioned, there are many possible variations for the salad, so feel free to get creative!

Here are some additional ideas to customize your lentil tabbouleh:

• Cucumber, for a refreshing and crunchy addition that pairs well with the other ingredients.
• Greens, like kale and arugula, to make the salad more nutritious.
• Feta cheese, for an extra layer of flavor. There are many vegan feta cheese alternatives available if you are a vegan or avoid consuming dairy products
• Roasted red peppers, for a sweet and smoky flavor.
• Diced avocado, for a creamy and buttery texture.

Serving suggestions

The lentil tabbouleh can be enjoyed as a main meal or as a side dish.

I enjoy serving lentil tabbouleh for lunch or dinner with a variety of complementary components, such as roasted butternut squash (as seen in the photos), other roasted vegetables, cooked grains like quinoa, and leafy greens including kale and lettuce.

In addition, traditional tabbouleh is usually served as part of a Mezze platter at Middle Eastern restaurants. We can take inspiration from it by including delicious dips like hummus, baba ghanoush, and muhammara, as well as crispy falafel and warm pita bread, along with the lentil tabbouleh to make it a complete and satisfying meal.

Storing tips & meal prep

To keep your lentil tabbouleh fresh, you can store any leftovers in a sealed container in the fridge for up to 4 days.

I don’t recommend freezing it, as the fresh vegetables used in the salad lose their texture when frozen.

Make-ahead: This salad is perfect for meal prep because it keeps well in the fridge. While some people like to store the salad components separately and assemble it when they’re ready to serve, I personally prefer to mix everything together in advance. I find that the flavors meld together nicely as the salad chills in the fridge, making it even more delicious.

Recipe FAQs

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