Lentil Tabbouleh Salad Recipe and Tips
Written by MasterClass
Last updated: Dec 30, 2022 • 2 min read
Lentil tabbouleh salad is a gluten-free interpretation of the Mediterranean bulgur-and-parsley salad. The fresh salad makes for a perfect mezze (appetizer) or a side dish to grilled pork chops or shrimp skewers. For authentic flavor, use flat-leaf parsley, including the stems.
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What Is Lentil Tabbouleh?
Lentil tabbouleh, also spelled tabouli, is a spin on a classic plant-based salad consisting of bulgur wheat, fresh herbs, tomatoes, and scallions. Gluten-free versions use cooked lentils or quinoa instead of bulgur. Lentils are the edible seeds of legumes, making them an acceptable food for a grain-free and gluten-free diet. Bulgur tabbouleh is Lebanese in origin but popular throughout the Middle East and the Mediterranean.
Serve lentil tabbouleh salad as part of a mezze spread along with Yotam Ottolenghi’s muhammara, chickpea hummus, or pea spread with smoky marinated feta cheese. Jump to recipe.
4 Tips for Making Lentil Tabbouleh
Use the tips below for making refreshing, herby, and protein-packed lentil tabbouleh:
- 1. Add more vegetables. Traditional tabbouleh lacks fresh vegetables other than tomatoes. However, you can customize tabbouleh recipes to your preferences. Add chopped cucumbers, bell peppers, thinly sliced green onions, or sumac-marinated red onions to this Middle Eastern Salad.
- 2. Choose the right lentil. You may find several types of this legume at the grocery store. Remember that while red and green lentils may have similar cooking times, green lentils tend to hold their shape better, making them ideal for salad recipes. (Save the red lentils for Madhur Jaffrey’s dal recipe.)
- 3. Make the lentil tabbouleh salad ahead of time. Making the salad ahead of time allows the dressing to soak into the ingredients, making the salad robust in flavor. Make the salad in a big bowl and cover it with plastic wrap before chilling it in the refrigerator overnight. Serve the salad cold or at room temperature.
- 4. Use fresh herbs. Fresh herbs are classic to tabbouleh and provide a lot of flavors. Use fresh herbs, like fresh mint and fresh parsley, instead of dried herbs. Flat-leaf parsley, including the stems, is a typical ingredient.
Easy Lentil Tabbouleh Recipe
makes
prep time
15 mintotal time
40 mincook time
25 minIngredients
Note: The total time does not include 4 hours and 45 minutes of inactive time.
For the lentils:
For the dressing:
For the salad assembly:
Cook the lentils:
- 1
Bring a large pot of salted water to a boil on the stove over high heat.
- 2
Add the lentils to the salted, boiling water.
- 3
Cook the lentils until soft, about 20–25 minutes.
- 4
Drain the lentils.
- 5
Transfer the cooked lentils to a large bowl to cool to room temperature, about 45 minutes.
Make the dressing:
- 1
In a large bowl, add the quartered tomatoes and their juices, minced garlic, salt, and pepper.
- 2
Let the mixture sit until the tomatoes release more juices, about 15 minutes.
- 3
Add the black pepper, olive oil, lemon juice, and lemon zest.
Assemble the salad:
- 1
To the large bowl with the dressing, add the cooled lentils, sliced scallions, chopped parsley, and chopped mint.
- 2
Toss all the tabbouleh salad ingredients until coated in the dressing.
- 3
Cover the salad with plastic wrap. Refrigerate the salad for a minimum of 4 hours before serving.
- 4
Store leftover lentil tabbouleh in an airtight container in the refrigerator.
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