Is tabbouleh good for health?

Yes! Both the traditional tabbouleh and our lentil tabbouleh version are very nutritious, low in calories and great to add to your everyday meals. Each serving of lentil tabbouleh contains 9.8 grams of protein, 5.4 grams of fiber and less than 170 calories.

Can I make this salad with red lentils?

As I mentioned before, I suggest using French, black, brown, or green lentils for the salad as they cook up tender while still retaining their texture. Red lentils, on the other hand, tend to get mushy quite easily. If you still prefer to use red lentils in this recipe, I strongly advise cooking them using the steaming method.

Do lentils need to be soaked?

While it's not required, I highly recommend soaking lentils before cooking them. Soaking not only speeds up the cooking process but also helps reduce anti-nutrients in the legume, making it easier for our bodies to digest and absorb all the nutrients. The soaking process does require some planning ahead, but it's quite easy: simply place the lentils in a bowl, cover them with water, and let them soak for about 8 hours or overnight. This simple step can help you get the most out of this nutrient-packed ingredient. Note that if you cook lentils using the steaming method, it's very important to soak the lentils to speed up the cooking process.

Easy Lentil Tabbouleh Salad | Feed Yourself Plants

Name: Easy Lentil Tabbouleh Salad Recipe
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 3
Cuisine: American
Ingredients: 1/2 cup dried lentils (french, green, brown or black); 1/2 cup diced tomato, seeded and without pulp; 1/4 cup diced red onion; 1 cup chopped fresh parsley; 2 tablespoons chopped mint leaves; 1 tablespoon olive oil; 1/2 teaspoon salt; Zest of 1/2 lemon; 2 tablespoons lemon juice; Ground black pepper to taste

Description

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.

Ingredients

Units Scale

1/2 cup dried lentils (french, green, brown or black)
1/2 cup diced tomato, seeded and without pulp
1/4 cup diced red onion
1 cup chopped fresh parsley
2 tablespoons chopped mint leaves
1 tablespoon olive oil
1/2 teaspoon salt
Zest of 1/2 lemon
2 tablespoons lemon juice
Ground black pepper to taste

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Instructions

Soak the lentils in a container of water for 8 hours, or overnight. This will hydrate them, which makes cooking easier.
Once soaked, drain and rinse the lentils thoroughly. Then, steam them in a vegetable steamer basket for 15-25 minutes, until they’re tender but still firm. Once finished cooking, remove them from the steamer and allow them to cool slightly.
Transfer the cooked lentils to a large bowl and add the remaining salad ingredients. Mix well and adjust the seasoning, if necessary.

Notes

Steaming lentils is a great method for cooking them for salads because it helps ensure that they won’t be overcooked and mushy.

Prep time does not include soaking time.

If you’re short on time or want to make the salad quickly, you can use canned lentils instead. Simply drain the cooking broth and use 1 + 1/2 cups of pre-cooked lentils for this recipe.

To make sure the tomato doesn’t affect the flavor of the other ingredients in this salad, be sure to drain the excess liquid from it.

Leftovers can be stored in a sealed container in the refrigerator for up to 4 days.

Serving ideas: Enjoy this salad as a lunch, light dinner, appetizer, or side dish.

The nutritional information shown is an estimate provided by an online calculator. It should not be considered a substitute for a professional’s advice.

Prep Time: 10 min
Cook Time: 20 min
Category: Salads
Method: Cooked
Cuisine: American

Nutrition

Serving Size: 1/3 of the recipe
Calories: 166.8 kcal
Sugar: 1.6 g
Sodium: 407.3 mg
Fat: 5.3 g
Saturated Fat: 0.7 g
Unsaturated Fat: 4.6 g
Trans Fat: 0g
Carbohydrates: 22.2 g
Fiber: 5.4 g
Protein: 9.8 g
Cholesterol: 0 mg

Keywords: lentil tabouli, lentil salad, vegetarian, vegan, gluten free, high protein