This bright and fresh tabbouleh salad is full of authentic Mediterranean flavor but made without wheat bulgar. It's a lovely side dish on a summer table or even top it with chicken for a quick lunch on the go.
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Tabbouleh, sometimes spelled tabouli, is a traditional Middle Eastern salad made with chopped parsley, tomatoes, onions, and mint, mixed with bulgur wheat or cracked wheat. What makes this salad unique is that it is loaded with fresh herbs and no lettuce. The parsley is the star of the show.
But bulgar can be hard to find and certainly not gluten-free. So I make my version with freshly cooked lentils instead. I use the same seasonings, so you still get a burst of flavor in every bite.
This perfect side dish is loaded with garden veggies, making it a perfect pairing for harissa roasted cauliflower, turkey burgers, BBQ chicken thighs, or homemade smoked ribs.
🧾Ingredient Notes
- Curly Parsley - Traditional tabbouleh recipes use curly parsley, not Italian parlsey (i.e. flat parsley) because it makes the salad fluffier.
- You can use flat-leaf parsley if that is all you can find.
- Lentils - Try Puy lentils, small green lentils, as the shape and size complement this recipe well. You can also try quinoa.
- English Cucumber - You can also use small Persian cucumbers (baby cukes) if you prefer. If you buy cucumber with thick skin, you may want to peel it, but with Persian or English cucumbers, you should be able to leave the skin on.
- Tomato - Choose a ripe, firm tomato that is larger in size. Beefsteak, heirloom, or on-the-vine are good options.
- Red Onion - Sweet red onion is wonderful in this recipe. If no red onion is available, choose a sweet white variety such as a Vidalia, or use finely-sliced spring onions.
- Mint - Not a mint fan? Try dill as a replacement.
- Olive Oil - Extra virgin isn't necessary, but it will provide a stronger flavor.
- Sumac - If you can't find sumac, you can replace it with ½ teaspoon lemon zest or a splash of wine vinegar. You can also use Za'atar, a Middle Eastern spice mix that includes sumac.
- Lemon Juice - Squeeze the ⅓ cup of juice from 2-3 large and juicy lemons.
⏲️How to Make Lentil Tabouleh
- Spread your lentils on a plate and check them over, removing any rogue items.
- Add the lentils and a bay leaf to a small pot and cover them with cold water. You can also use vegetable stock instead of water.
- You can buy pre-cooked lentils to save time.
- Once the lentils are cool, add the lemon juice and olive oil and stir together. They will absorb the dressing, making the lentils extra flavorful.
- After washing your fresh vegetables, be sure to dry them thoroughly and remove any excess water.
- Try to dice your vegetables into small and uniform pieces. Tabbouleh is known for its texture, and finely diced vegetables will help you reach the proper consistency.
- It is important to hand-cut all of the ingredients. Do not use a food processor.
- Season to taste with sumac and additional salt and pepper.
🥗What to Serve with Tabbouleh
Tabbouleh is a dish that can be served alone, as part of a mezze platter, or as part of a larger meal. You can eat it with a fork, use it as a dip for gluten-free flatbreads or pita bread, or spread it over other foods.
Top with rotisserie chicken for quick lunches. I love it on oven-roasted vegetables like eggplant or roasted portobello mushroom caps.
This flavorful salad makes a lovely complement to my Greek roasted potatoes with feta and this delicious saffron rice.
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📖 Recipe Card
Lentil Tabbouleh Salad
Ingredients
- 1 cup cooked lentils
- ⅓ cup fresh lemon juice
- ¼ cup extra-virgin olive oil
- 2 bunches curly parsley
- 10 mint leaves see notes
- ½ English cucumber diced or use 2 small Persian cucumbers
- ½ cup tomatoes diced
- ⅓ cup red onion finely diced
- 1 teaspoon kosher salt
- ½ teaspoon freshly ground black pepper
- ½ teaspoon sumac optional but recommended
Cooked Lentils
- ½ cup uncooked French green or black lentils
- 1 bay leaf
- water
Instructions
- Combine the lentils, lemon juice, and olive oil. Set aside.1 cup cooked lentils, ⅓ cup fresh lemon juice, ¼ cup extra-virgin olive oil
- Finely chop the herbs. Combine the herbs, cucumber, tomato, and onion in a mixing bowl. Stir in the lentils.2 bunches curly parsley, 10 mint leaves, ½ English cucumber, ½ cup tomatoes, ⅓ cup red onion
- Season to taste with the sumac, salt and pepper right before serving.1 teaspoon kosher salt, ½ teaspoon freshly ground black pepper, ½ teaspoon sumac
Cooked Lentils
- In a medium saucepan, combine the lentils, bay leaf, and water and bring to a boil. Cover, reduce the heat, and simmer, stirring occasionally, for 15 to 18 minutes or until tender but not mushy. Drain and let cool.½ cup uncooked French green or black lentils, 1 bay leaf, water
Notes
- Not a fan of mint? Try fresh dill instead.
- Thinly sliced green onions (about 4) can be substituted for red onion.
- Place it in an airtight container and store it in the fridge for up to 4 days. DO not freeze.
Equipment
Nutrition
Common Recipe Questions
f your tabbouleh tastes too bitter for your liking, it may be that your parsley isn't chopped finely enough, or that you added more than you prefer. You can try to add some extra mint, salt, sumac, or lemon zest to balance out the flavor.
Yes! You can make tabbouleh ahead of time. Make tabbouleh up to a day in advance of a party for a beautifully marinated salad.
Kelly says
How big are the servings approx, 1 cup? Based on nutrition provided
Jen Wooster says
about a 1/2 cup