📝 About This Recipe
A vibrant, protein-packed twist on the classic Levantine salad, this Lentil Tabbouleh replaces traditional bulgur with earthy, al dente French green lentils. Bursting with mountains of freshly chopped parsley, mint, and sun-ripened tomatoes, it offers a refreshing crunch and a sophisticated depth of flavor. This dish is a nutritional powerhouse that perfectly balances the brightness of fresh lemon with the savory richness of legumes, making it an ideal centerpiece for a modern mezze platter.
🥗 Ingredients
The Legume Base
- 1 cup Puy or Black Beluga lentils (rinsed and picked over)
- 1 piece Bay leaf (fresh or dried)
- 1 piece Garlic clove (smashed)
Fresh Produce
- 3 cups Flat-leaf Italian parsley (very finely chopped, stems removed)
- 1/2 cup Fresh mint leaves (finely chopped)
- 1 cup English cucumber (finely diced)
- 3 pieces Roma tomatoes (seeded and finely diced)
- 4 pieces Green onions (white and light green parts, thinly sliced)
The Dressing
- 1/4 cup Extra virgin olive oil (high quality cold-pressed)
- 3 tablespoons Fresh lemon juice (about 1.5 lemons)
- 1 clove Garlic (minced to a paste)
- 1/4 teaspoon Ground allspice (for authentic warmth)
- 1/2 teaspoon Sea salt (plus more to taste)
- 1/4 teaspoon Black pepper (freshly cracked)
👨🍳 Instructions
-
1
Place the rinsed lentils in a medium saucepan and cover with 3 cups of water. Add the bay leaf and smashed garlic clove to the water for aromatic depth.
-
2
Bring the water to a boil over high heat, then immediately reduce to a low simmer. Cover and cook for 18-22 minutes until the lentils are tender but still hold their shape (al dente); do not let them become mushy.
-
3
Drain the lentils thoroughly in a fine-mesh sieve and discard the bay leaf and garlic clove. Spread the lentils out on a rimmed baking sheet to cool quickly and prevent further cooking.
-
4
While the lentils cool, prepare the vegetables. Dice the cucumber into very small, uniform pieces (about 1/4 inch).
-
5
Cut the tomatoes in half, scoop out the watery seeds and pulp, and finely dice the remaining flesh. This prevents the salad from becoming soggy.
-
6
Wash and thoroughly dry the parsley and mint. Use a very sharp knife to finely chop the herbs—avoid using a food processor, as it can bruise the leaves and make them bitter.
-
7
In a small glass jar or bowl, whisk together the olive oil, lemon juice, minced garlic paste, allspice, salt, and pepper until emulsified.
-
8
In a large mixing bowl, combine the cooled lentils, chopped parsley, mint, cucumber, tomatoes, and green onions.
-
9
Pour the dressing over the salad and toss gently with large spoons until every ingredient is lightly coated.
-
10
Taste the salad and adjust the seasoning. You may want an extra squeeze of lemon or a pinch more salt depending on the acidity of your tomatoes.
-
11
Cover and refrigerate for at least 30 minutes before serving. This allows the lentils to absorb the flavors of the dressing and the herbs.
-
12
Give the salad one final toss before plating to redistribute the dressing that may have settled at the bottom.
💡 Chef's Tips
Use French Green (Puy) or Beluga lentils exclusively; brown or red lentils will break down too much and ruin the texture. Ensure your herbs are bone-dry before chopping to achieve that light, fluffy tabbouleh texture rather than a wet paste. Always seed your tomatoes and cucumbers to prevent excess moisture from diluting the zesty dressing. If the salad tastes 'flat,' add a tiny pinch of sumac or more lemon juice to brighten the earthy notes of the lentils. For the best flavor, make this 2-4 hours in advance, but add the salt just before serving to keep the vegetables crisp.
🍽️ Serving Suggestions
Serve alongside warm, toasted pita bread and a dollop of creamy hummus. Pairs beautifully as a side dish for grilled lemon-herb chicken or lamb souvlaki. Scoop into crisp romaine lettuce leaves for a refreshing, low-carb appetizer. Enjoy with a glass of chilled, crisp Sauvignon Blanc or a dry Lebanese Rosé. Top with a sprinkle of crumbled feta cheese or toasted pine nuts for extra texture.