Lentil Tabbouleh Salad

This lentil tabbouleh salad is a refreshing and nutritious dish, perfect for summer meals! With a vibrant mix of Mediterranean vegetables and a zesty lemon vinaigrette, it’s satisfying and healthy. Enjoy it as a light lunch or a side dish with your favorite mains.

If you want a wholesome, easy-to-make salad, this lentil tabbouleh checks all the boxes! With very few steps and cooking involved, it’s perfect for warm weather months. Check out my orzo pesto salad or another easy option.

Why I love this recipe

I love how quickly this lentil tabbouleh salad comes together, turning fresh, simple ingredients into a flavor-packed meal or side dish. Lentils add a perfectly hearty texture, and as a bonus, they are packed with protein to keep you full for longer.

Fresh veggies and herbs, like cherry tomatoes, cucumber, mint, and parsley, give it a juicy, refreshing taste. And the lemon vinaigrette ties everything together with a zesty kick. It’s the ideal meal for summer potlucks and backyard barbecues with friends and family.

Ingredient notes

Here’s everything you’ll need for this lentil tabbouleh salad:

• Lentils: I prefer green or brown lentils here, not red. Red lentils are too mushy and won’t add enough texture to the final salad.
• Cherry tomatoes: Add a juicy, sweet flavor. Both cherry and grape tomatoes work here.
• Fresh herbs: Also known as flat-leaf parsley, Italian parsley provides a fresh, slightly peppery taste. Mint leaves bring a refreshing and cool element.
• Red onion: Adds a sharp, intensely savory taste and a pop of color.
• Cucumber: Provides a crunchy, hydrating element. Use English or Persian cucumbers.
• Olive oil: For the vinaigrette. Use cold-pressed extra-virgin olive oil for the best taste.
• Lemon: I use lemon zest and juice to make the vinaigrette ultra zesty and tangy. Remember to wash your lemon thoroughly before zesting it.
• Maple syrup: Adds a hint of sweetness to balance the zesty and savory ingredients.
• Garlic: Gives a robust, savory taste that rounds the dressing out. Use fresh garlic!
• Vegan feta: Optional but gives a creamy texture and tangy, salty flavor. Feel free to leave it out or substitute it with other vegan cheeses.

Substitutions

• Lentils: You can use the same amount of beluga or puy lentils as green or brown lentils.
• Tomatoes: If you don’t have cherry tomatoes, try Roma tomatoes for a different texture and flavor. Use the same volume as cherry tomatoes.
• Parsley: Regular parsley also works but will be less flavorful than Italian parsley.
• Mint: If you don’t have mint or aren’t a fan, try Genovese basil instead.
• Onion: If red onion is too pungent for your preferences, try shallots or spring onions.
• Cucumber: Bell peppers are another great option. Use your favorite color!
• Lemon juice: If you don’t have lemon juice, use the same volume of apple cider vinegar, white wine vinegar, or red wine vinegar.
• Maple syrup: Agave is another option to sweeten the dressing. Use the same amount.

How to make

This lentil tabbouleh salad comes together so easily! Follow my tips for the best results.

Preparation

Wash and rinse the lentils under water to remove debris or small rocks. Chop all the fresh veggies and herbs, then place the lentils in a saucepan with 4 cups of water.

Cooking

Step 1

Bring the lentils to a boil and cook for about 12-15 minutes until the lentils are tender. Keep a close eye on them toward the end to prevent the lentils from becoming mushy.

Step 2

Drain the cooked lentils and place them in a mixing bowl. Let them cool for 15 minutes until they reach room temperature. You can chill them in the refrigerator to cool them down faster.

Step 3

Add the tomatoes, red onions, cucumbers, mint leaves, and Italian parsley to the cooled lentils. Don’t add the veggies and herbs too soon to avoid the hot lentils from turning them soggy.

Step 4

Grate the lemon zest using a zester or box grater, then squeeze out the fresh juice using a citrus squeezer. Only grate the colored part of the lemon zest to avoid bitterness from the pith.

Step 5

In a small bowl, whisk together the lemon juice and zest, olive oil, maple syrup, garlic, salt, and pepper until well combined. Taste the dressing and adjust the seasonings if necessary.

Step 6

Pour the dressing over the salad and toss everything until thoroughly combined. Let your lentil tabbouleh salad sit in the fridge for a few hours before serving to give the flavors time to meld.

Expert tip

Cooling the lentils down properly is critical to make the perfect lentil tabbouleh salad. Chilling helps the lentils maintain their texture and prevents them from becoming mushy when mixed with the other ingredients.

Remember to finely chop the herbs and vegetables for a consistent texture and even distribution of flavors throughout the salad.

Cooking tips

• Use fresh herbs: Fresh herbs add the best flavor and vibrant color to the salad. Dried herbs can be used in a pinch, but they won’t provide the same freshness and intensity.
• Mix gently: Gently mix the salad to prevent the lentils from breaking apart.
• Balance the flavors: Taste the dressing before adding it to the salad and adjust the seasoning as needed. No single ingredient should overpower the others.
• Serve chilled: Serving the salad chilled really enhances its refreshing taste. I always suggest letting it cool in your fridge for a few hours or overnight.

Frequently asked questions

Storing

If you have leftover lentil tabbouleh salad, store it in an airtight container in the fridge to maintain its freshness and prevent it from absorbing other odors. It will stay fresh for up to 3 days this way. I don’t recommend freezing this salad since the veggies and herbs will turn soggy when thawed.

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