Green Lentil Tabbouleh Salad Recipe
This vibrant lentil salad is my absolute go-to because it’s bursting with fresh flavors and packed with plant-based protein that keeps me fueled. Plus, the combination of mint, parsley, and tangy lemon dressing is like a refreshing party for my taste buds every time!
What I love about this Green Lentil Tabbouleh Salad is how super refreshing and full of flavor it is. Of course, being packed with protein-rich green lentils, crisp cucumber, juicy cherry tomatoes, and the like, this salad has more than enough flavors to satisfy me.
I cannot even begin to describe how the combination of fresh herbs—parsley, mint, and a hint of other herbs—takes the already delightful flavor profile of this salad up a notch. But what makes this dish pop more than anything is the addition of a drizzle of olive oil and a good squeeze of fresh lemon juice.
Ingredients
Green lentils: full of protein and fiber, ideal for a hearty texture.
Parsley: An excellent source of vitamins, provides a zesty, fresh flavor.
Cooling and aromatic, fresh mint leaves provide a powerful punch of flavor that perfectly complements this dish.
Olive Oil: Fats that are heart-healthy, and enrich the taste of the salad.
Juice from Lemons: Gives a bright, tangy taste that contrasts with the flavors of the Earth.
Cucumber: Crisp and hydrating; delivers a refreshing snap.
Cherry tomatoes: Colorful and sweet, with a richness in antioxidants.
Ingredient Quantities
- 1 cup green lentils
- 3 cups water
- 1 cup fresh parsley, chopped
- 1/2 cup fresh mint leaves, chopped
- 1/2 cup green onions, chopped
- 1 cup cucumber, diced
- 1 cup cherry tomatoes, quartered
- 1/4 cup olive oil
- 1/4 cup lemon juice
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/4 teaspoon ground cumin
Instructions
1. Wash the green lentils under cold water to wash away any debris, then drain them.
2. In a medium saucepan, the lentils and 3 cups of water are combined. They are brought to a boil over medium-high heat.
3. Lower the heat and keep the lentils at a simmer. Cook for 20 to 25 minutes, or until the lentils are tender but still hold their shape. If there is any excess water, drain it off, and set the lentils aside to cool.
4. In a large mixing bowl, combine the lentils, parsley, mint, green onions, cucumber, and cherry tomatoes.
5. To make the dressing, combine the following in a small bowl or jar: olive oil, lemon juice, salt, black pepper, and ground cumin. Whisk together until fully emulsified.
6. Drizzle the dressing over the lentil mixture and toss until everything is well coated.
7. If necessary, taste and adjust the seasoning by adding more lemon, salt, or pepper.
8. Let the salad sit for at least 30 minutes in the refrigerator so that the flavors can meld together.
9. Before serving, toss the salad again to redistribute the dressing evenly.
10. As a light meal or refreshing side dish, serve this at room temperature. For a delightful variation, mix in one or more of the following ingredients:
– 1 cup cooked quinoa
– 1 cup cooked millet
– 1 cup chickpeas or white beans
Equipment Needed
1. Colander (for washing and draining lentils)
2. Medium saucepan
3. Stirring spoon
4. Measuring cups
5. Measuring spoons
6. Large mixing bowl
7. Chopping board
8. Knife
9. Small bowl or jar (for dressing)
10. Whisk (for dressing)
11. Spatula or salad tongs (for tossing the salad)
12. Refrigerator (for chilling before serving)
FAQ
- Can I use a different type of lentil?Certainly, but it’s important to keep in mind that the time spent cooking may differ. Green lentils are firm, which is why they are well-suited for salads.
- Is it necessary to soak the lentils before cooking?Green lentils do not need soaking; however, it is advisable to rinse them prior to cooking to eliminate any foreign materials.
- How long will the salad keep in the fridge?This salad may be kept in an airtight container in the refrigerator for as long as 3 days.
- Can I substitute dried herbs for fresh ones?For flavor, nothing can replace fresh herbs. But if you must use dried herbs in their place, use about one-third the amount and make sure they’re good quality to achieve the best possible flavor.
- Is there a substitute for cucumber?Indeed, using diced zucchini or bell peppers can provide a different texture and flavor.
- What can I serve this salad with?This tabbouleh is a delicious partner to grilled meats, pita bread, or a mezze platter.
- Can I make this salad ahead of time?The components can be prepared in advance, but the salad and dressing should be mixed closer to serving time for the best freshness.
Substitutions and Variations
Use brown lentils or red lentils in place of green lentils for a different texture.
Substitute vegetable broth for water when cooking the lentils to add depth and complexity of flavor.
Swap out the fresh parsley for fresh cilantro to have a decidedly different herby taste.
Substitute 1 cup diced bell peppers for the cucumber, and revel in the added sweetness and crunch.
Instead of lemon juice, you might try using lime juice for a slightly different citrus flavor.
Pro Tips
1. Lentil Texture: To ensure the lentils are perfectly cooked and hold their shape, start checking for doneness at around 15 minutes. They should be tender but not mushy. This will prevent them from becoming too soft when mixed with the other ingredients.
2. Herb Freshness: For the best flavor, use fresh herbs rather than dried. Both parsley and mint should be vibrant and green. Chop them just before adding to the salad to keep their flavors bright and fresh.
3. Dressing Tip: To enhance the flavor of the dressing, consider adding a dash of honey or maple syrup. This will bring a subtle sweetness that balances the acidity of the lemon juice and complements the earthy lentils.
4. Flavor Infusion: Letting the salad sit in the refrigerator for at least 30 minutes allows the flavors to meld together. For even better results, prepare the salad a few hours in advance or the night before serving.
5. Add Texture: Consider adding a handful of toasted nuts or seeds, such as almonds, pine nuts, or sunflower seeds. This will add a satisfying crunch and enhance the overall texture of the salad.
Green Lentil Tabbouleh Salad Recipe
My favorite Green Lentil Tabbouleh Salad Recipe
Equipment Needed:
1. Colander (for washing and draining lentils)
2. Medium saucepan
3. Stirring spoon
4. Measuring cups
5. Measuring spoons
6. Large mixing bowl
7. Chopping board
8. Knife
9. Small bowl or jar (for dressing)
10. Whisk (for dressing)
11. Spatula or salad tongs (for tossing the salad)
12. Refrigerator (for chilling before serving)
Ingredients:
- 1 cup green lentils
- 3 cups water
- 1 cup fresh parsley, chopped
- 1/2 cup fresh mint leaves, chopped
- 1/2 cup green onions, chopped
- 1 cup cucumber, diced
- 1 cup cherry tomatoes, quartered
- 1/4 cup olive oil
- 1/4 cup lemon juice
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/4 teaspoon ground cumin
Instructions:
1. Wash the green lentils under cold water to wash away any debris, then drain them.
2. In a medium saucepan, the lentils and 3 cups of water are combined. They are brought to a boil over medium-high heat.
3. Lower the heat and keep the lentils at a simmer. Cook for 20 to 25 minutes, or until the lentils are tender but still hold their shape. If there is any excess water, drain it off, and set the lentils aside to cool.
4. In a large mixing bowl, combine the lentils, parsley, mint, green onions, cucumber, and cherry tomatoes.
5. To make the dressing, combine the following in a small bowl or jar: olive oil, lemon juice, salt, black pepper, and ground cumin. Whisk together until fully emulsified.
6. Drizzle the dressing over the lentil mixture and toss until everything is well coated.
7. If necessary, taste and adjust the seasoning by adding more lemon, salt, or pepper.
8. Let the salad sit for at least 30 minutes in the refrigerator so that the flavors can meld together.
9. Before serving, toss the salad again to redistribute the dressing evenly.
10. As a light meal or refreshing side dish, serve this at room temperature. For a delightful variation, mix in one or more of the following ingredients:
– 1 cup cooked quinoa
– 1 cup cooked millet
– 1 cup chickpeas or white beans