Fresh, tangy, and herbaceous, this Lentil Tabbouleh is a hearty, protein-packed take on the traditional Middle Eastern salad. Swapping bulgur for nutrient-rich lentils adds extra fiber and a satisfying bite, making this not just a side dish—but a full-on, feel-good meal.
Tossed with parsley, mint, lemon juice, cucumber, tomato, and red onion, every bite is bright and refreshing. It’s naturally gluten-free, easy to make ahead, and perfect for potlucks, lunches, or healthy weeknight dinners.
Why You’ll Love This Recipe
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Nutrient-Dense & Filling: Lentils make this salad extra satisfying while keeping it plant-based.
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Fresh & Zesty: Loaded with lemon juice, parsley, mint, and a pop of sumac.
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Meal Prep Hero: Gets better as it sits—great for making ahead.
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Naturally Gluten-Free: A smart swap for those avoiding grains.
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Perfect for Any Season: Light enough for summer, hearty enough for fall.
Ingredients
Yip: you can find a full list of ingredients and measurements in the recipe card below.
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1 cup cooked French green or black lentils
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⅓ cup fresh lemon juice
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¼ cup extra-virgin olive oil
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2 bunches curly parsley, finely chopped
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10 mint leaves, finely chopped
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½ English cucumber (or 2 small Persian cucumbers), diced
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½ cup diced tomatoes
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⅓ cup red onion, finely diced
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1 teaspoon kosher salt
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½ teaspoon freshly ground black pepper
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½ teaspoon sumac (optional but highly recommended)
For Cooking Lentils
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½ cup uncooked French green or black lentils
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1 bay leaf
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Water, for boiling
Instructions
Cook the Lentils
In a medium saucepan, combine uncooked lentils, a bay leaf, and enough water to cover by a few inches.
Bring to a boil, then reduce heat, cover, and simmer for 15–18 minutes until tender but not mushy.
Drain and discard the bay leaf. Let the lentils cool before using.
Make the Dressing Base
In a small bowl, mix the cooked lentils with lemon juice and olive oil. Set aside to absorb flavor.
Chop the Herbs and Veggies
Finely chop parsley and mint.
Dice the cucumber, tomatoes, and red onion.
Place everything into a large mixing bowl.
Assemble the Salad
Add the lentil-lemon mixture to the bowl of herbs and vegetables. Toss to combine.
Season and Serve
Sprinkle in salt, pepper, and sumac (if using). Taste and adjust seasoning as needed.
Serve immediately or refrigerate for an hour to let the flavors meld.
Variations
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No Mint? Use more parsley or try fresh cilantro for a different herb twist.
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Add Protein: Top with crumbled feta or grilled halloumi for extra richness.
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Boost the Veggies: Add finely chopped bell peppers or radishes.
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Make It Spicier: Add a pinch of chili flakes or minced jalapeño.
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Try Red Lentils: Only if you’re okay with a softer texture—but green or black hold up better.
Heating and Storage
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Store: Keep covered in the refrigerator for up to 4 days.
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Do Not Freeze: The herbs and vegetables won’t hold their texture after thawing.
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Meal Prep Tip: Add the salt and sumac right before serving to keep it fresh and bright.
Frequently Asked Questions
What kind of lentils should I use?
French green or black lentils are best—they hold their shape well and offer a firm texture.
Can I make this ahead of time?
Yes! In fact, it tastes even better after chilling for an hour or two.
Is this recipe gluten-free?
Yes, it’s naturally gluten-free because it uses lentils instead of bulgur.
What does sumac taste like?
Sumac has a lemony, tangy flavor that adds a subtle zing to salads. Highly recommended if you can find it.
Can I use canned lentils?
You can, but rinse them well and choose a firm variety to avoid a mushy texture.
Is flat-leaf parsley okay instead of curly?
Yes, flat-leaf works too, though curly parsley is traditional and offers more body to the salad.
How long does this last in the fridge?
It stays fresh for 3–4 days when stored in an airtight container.
Can I use bottled lemon juice?
Fresh lemon juice is highly recommended for its bright flavor, but bottled can work in a pinch.
What should I serve with lentil tabbouleh?
It pairs beautifully with grilled chicken, pita bread, hummus, or falafel.
How do I make it oil-free?
Omit the olive oil and add an extra tablespoon of lemon juice or a splash of vinegar for moisture.
Conclusion
This Lentil Tabbouleh is fresh, vibrant, and loaded with wholesome ingredients that nourish and satisfy. It’s a perfect marriage of Mediterranean flavor and plant-based nutrition, making it ideal for weekday meals, packed lunches, or your next big potluck. Once you make it, you’ll want to keep it in your regular rotation.
Print
Protein Paked Lentil Tabbouleh
- Total Time: 33 minutes
- Yield: 4 servings
- Diet: Gluten Free
Description
A vibrant and hearty herb salad made with protein-rich lentils, fresh parsley, mint, lemon juice, and crisp veggies. A fresh twist on traditional tabbouleh that’s naturally gluten-free and full of flavor.
Ingredients
1 cup cooked French green or black lentils
⅓ cup fresh lemon juice
¼ cup extra-virgin olive oil
2 bunches curly parsley, finely chopped
10 mint leaves, finely chopped
½ English cucumber, diced
½ cup diced tomatoes
⅓ cup red onion, finely diced
1 teaspoon kosher salt
½ teaspoon black pepper
½ teaspoon sumac (optional)
To Cook the Lentils:
½ cup uncooked French green or black lentils
1 bay leaf
Water
Instructions
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Cook lentils: Add lentils, bay leaf, and water to a saucepan. Boil, then simmer 15–18 minutes until just tender. Drain and let cool.
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Combine cooked lentils with lemon juice and olive oil in a small bowl. Set aside.
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In a large bowl, mix parsley, mint, cucumber, tomatoes, and red onion.
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Add lentil mixture to vegetables and toss to combine.
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Season with salt, pepper, and sumac just before serving. Taste and adjust as needed.
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Serve immediately or chill before enjoying.
Notes
- Use French green or black lentils for best texture.
- Don’t skip the fresh herbs—they’re the heart of this salad.
- Add salt just before serving to keep veggies crisp.
- Prep Time: 15 minutes
- Cook Time: 18 minutes
- Category: Salad, Side Dish
- Method: Stovetop
- Cuisine: Mediterranean
