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Lentil Tabbouleh

Vibrant Lentil Tabbouleh for a Fresh, Gluten-Free Delight

This Lentil Tabbouleh is a vibrant, gluten-free salad packed with protein and fresh Mediterranean flavors.
Prep Time 15 minutes
Cook Time 25 minutes
Resting Time 10 minutes
Total Time 50 minutes
Servings: 4 servings
Course: Salads
Cuisine: Mediterranean
Calories: 200

Ingredients
  

For the Salad
  • 1 cup Cooked Lentils Use pre-cooked for convenience
  • 1/4 cup Fresh Lemon Juice
  • 1/4 cup Extra-Virgin Olive Oil Avocado oil works as a substitute
  • 1 cup Curly Parsley Finely chopped
  • 1/2 cup Mint Leaves Can substitute with dill
  • 1 medium English Cucumber Diced
  • 1-2 medium Tomatoes Chopped; cherry tomatoes recommended
  • 1/2 medium Red Onion Thinly sliced; adjust to taste
  • to taste Kosher Salt
  • to taste Freshly Ground Black Pepper
  • optional Sumac For an authentic tangy flavor
For Cooking the Lentils
  • 1 cup Uncooked French Green or Black Lentils Boil before use
  • 1 leaf Bay Leaf Remove after cooking
  • 2 cups Water For cooking lentils

Equipment

  • medium pot
  • large mixing bowl

Method
 

Step-by-Step Instructions for Lentil Tabbouleh
  1. In a medium pot, bring 2 cups of water to a boil, adding 1 cup of uncooked French green or black lentils along with a bay leaf. Reduce heat to low and cover, simmer for 20–25 minutes until tender. Drain and let cool.
  2. In a large mixing bowl, combine 1/4 cup of fresh lemon juice and 1/4 cup of extra-virgin olive oil. Whisk until smooth and set aside.
  3. Finely chop 1 cup of curly parsley and 1/2 cup of mint leaves. Dice 1 English cucumber and chop 1-2 tomatoes. Thinly slice 1/2 red onion.
  4. Once lentils are cool, add to the bowl with the dressing. Gently stir in prepared herbs and vegetables.
  5. Season with salt, freshly ground black pepper, and sprinkle in sumac if using. Toss gently and let sit for 10 minutes.
  6. Transfer to a serving platter or bowls. Enjoy immediately or store in the refrigerator for up to four days.

Nutrition

Serving: 1cupCalories: 200kcalCarbohydrates: 30gProtein: 10gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gSodium: 300mgPotassium: 500mgFiber: 8gSugar: 3gVitamin A: 500IUVitamin C: 20mgCalcium: 50mgIron: 3mg

Notes

For the best flavor experience, let the salad marinate for a few hours or overnight before serving.

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