Lentil Tabbouleh Recipe: Middle Eastern Vegetarian Salad with Lentils
Lentil Tabbouleh is a delightful Middle Eastern vegetarian salad that takes the classic tabbouleh to a new level by incorporating protein-rich lentils. With fresh ingredients like tomatoes, cucumber, mint, and coriander, this dish is light, nutritious, and perfect for serving as a side dish or a refreshing light meal.
Ingredients
| Ingredient | Quantity |
|---|---|
| Masoor Dal (Whole Lentils) | 1 cup |
| Cherry Tomatoes | 8, halved |
| English Cucumber | 1, finely chopped |
| Coriander (Dhania) Leaves | 5 sprigs |
| Mint Leaves (Pudina) | 5 sprigs, finely chopped |
| Lemon Juice | 1 tablespoon |
| Extra Virgin Olive Oil | 2 tablespoons |
| Whole Black Peppercorns | 1 pinch, crushed |
| Salt | To taste |
Nutritional Information (Approx.)
| Nutrient | Amount per Serving |
|---|---|
| Calories | 200 kcal |
| Protein | 12g |
| Carbohydrates | 35g |
| Fiber | 10g |
| Fat | 7g |
| Sodium | 200mg |
| Vitamin C | 20% of daily value |
Preparation Time
| Activity | Time |
|---|---|
| Prep Time | 10 minutes |
| Cook Time | 20 minutes |
| Total Time | 30 minutes |
Servings
| Servings | Amount |
|---|---|
| Servings | 2 |
Cuisine
| Cuisine | Type |
|---|---|
| Middle Eastern | Vegetarian, High Protein |
Instructions
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Rinse the Lentils: Start by rinsing the masoor dal (whole lentils) in running water until the water runs clear. This step helps to remove any impurities from the lentils.
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Cook the Lentils: In a wide pan, add enough water to cover the lentils and season it with a pinch of salt. Bring the water to a boil and cook the lentils until they are tender but still firm enough to hold their shape. Taste the lentils periodically to achieve the desired texture. Once cooked, drain the lentils and set them aside to cool. You can place them in the refrigerator to speed up the cooling process.
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Prepare the Vegetables and Herbs: While the lentils are cooling, prepare the vegetables and herbs. Finely chop the cucumber, halve the cherry tomatoes, and finely chop the coriander and mint leaves. These fresh ingredients will bring vibrant flavors to the salad.
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Combine Ingredients: In a large salad bowl, combine the cooled lentils with the cucumber, cherry tomatoes, coriander, and mint. Gently toss everything together until evenly mixed.
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Season the Salad: Drizzle the salad with extra virgin olive oil and season it with salt and freshly cracked black pepper. Stir everything together to ensure that the flavors are well-distributed.
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Serve: This lentil tabbouleh makes an excellent side dish for a Middle Eastern-inspired meal. Serve it as part of a mezze platter alongside halloumi bruschetta, hummus, yogurt, couscous salad, or even a vegetarian stromboli. It also pairs beautifully with a sandwich filled with fresh arugula for a light lunch.
Tips for the Perfect Lentil Tabbouleh
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Lentil Texture: Be mindful of the lentil’s texture. They should be tender but not mushy, as this will affect the overall quality of the salad.
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Freshness is Key: This dish thrives on the freshness of its ingredients, so use the best quality vegetables and herbs for maximum flavor.
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Make-Ahead Option: The lentil tabbouleh can be made ahead of time and stored in the fridge for a few hours. This allows the flavors to meld together, making it even more delicious.
This Lentil Tabbouleh recipe is not just a salad; it’s a celebration of fresh ingredients and wholesome lentils. Whether you serve it as a refreshing lunch, a hearty side, or as part of a larger Middle Eastern feast, this high-protein vegetarian dish is sure to impress your taste buds. Enjoy this Mediterranean-inspired dish and relish the combination of healthy ingredients with a burst of vibrant flavors!
