Green Lentil Tabbouleh Salad: A Protein-Packed, Fresh & Vibrant Dish

Why You’ll Love This Recipe

Green Lentil Tabbouleh Salad is a delightful twist on the classic Middle Eastern dish, offering a boost of plant-based protein while maintaining the vibrant flavors of fresh herbs and vegetables. This salad is not only incredibly nutritious but also bursting with bright, zesty flavors that make it a perfect dish for any occasion. Whether you’re looking for a healthy side dish, a light meal, or a make-ahead lunch option, this protein-packed tabbouleh salad will satisfy your cravings while keeping you energized.

Ingredients

• Green lentils
• Parsley
• Mint
• Cherry tomatoes
• Cucumber
• Green onions
• Garlic
• Lemon juice
• Olive oil
• Salt
• Black pepper
• Ground cumin (optional)
• Pomegranate seeds (optional, for garnish)

Directions

1. Prepare the Lentils: Rinse the green lentils thoroughly under cold water. In a medium saucepan, bring water to a boil and add the lentils. Cook until tender but not mushy, about 15-20 minutes. Drain and set aside to cool.
2. Chop the Vegetables and Herbs: Finely chop the parsley and mint leaves. Dice the cherry tomatoes, cucumber, and green onions into small, even pieces. Mince the garlic.
3. Prepare the Dressing: In a small bowl, whisk together the lemon juice, olive oil, salt, black pepper, and ground cumin if using.
4. Combine Ingredients: In a large mixing bowl, combine the cooked lentils, chopped herbs, vegetables, and garlic. Pour the dressing over the salad and toss well to combine.
5. Garnish and Serve: If desired, sprinkle pomegranate seeds on top for added texture and sweetness. Serve immediately or let the flavors meld together in the refrigerator for an hour before serving.

Variations

• Quinoa Substitute: Swap lentils for quinoa to make a grain-based version of this tabbouleh.
• Spicy Kick: Add finely chopped jalapeño or a pinch of red pepper flakes for some heat.
• Nutty Addition: Toss in toasted almonds or walnuts for extra crunch.
• Dairy Boost: Sprinkle feta cheese crumbles on top for a creamy, salty contrast.
• Different Citrus: Replace lemon juice with lime juice for a unique tangy twist.

Servings and Timing

• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Total Time: 35 minutes
• Servings: 4-6

Storage/Reheating

• Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 3 days.
• Freezing: Freezing is not recommended as the fresh herbs and vegetables will lose their texture.
• Reheating: Best enjoyed cold or at room temperature. If needed, refresh with a splash of lemon juice and olive oil before serving.

FAQs

1. Can I use canned lentils?

Yes, but make sure to rinse and drain them well to remove excess sodium and achieve the best texture.

2. Is this salad gluten-free?

Absolutely! Unlike traditional tabbouleh made with bulgur, this recipe is naturally gluten-free.

3. Can I make this salad ahead of time?

Yes, it actually tastes better after sitting for a few hours as the flavors meld together.

4. What kind of lentils should I use?

Green lentils work best as they hold their shape well, but you can also use French lentils.

5. Can I add protein to make it a complete meal?

Yes, grilled chicken, tofu, or chickpeas are great protein additions.

6. How do I prevent the herbs from wilting?

Make sure to dry them thoroughly after washing and chop them just before mixing.

7. Can I substitute parsley with another herb?

Cilantro or basil can work, but they will slightly change the flavor profile.

8. What can I serve with this salad?

It pairs well with grilled meats, hummus, pita bread, or roasted vegetables.

9. Can I make this oil-free?

Yes, replace olive oil with a splash of extra lemon juice or a light tahini dressing.

10. Is this salad kid-friendly?

Yes, but you can omit the garlic or cumin if your child prefers milder flavors.

Conclusion

Green Lentil Tabbouleh Salad is a nutritious and flavorful dish that brings together the freshness of herbs, the heartiness of lentils, and the brightness of lemon. It’s easy to prepare, versatile, and packed with health benefits. Whether you enjoy it as a side dish or a light meal, this salad is sure to become a staple in your kitchen. Give it a try and enjoy a refreshing, protein-rich meal!

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