A quick and easy lentil tabouli salad made with tinned lentils, parsley, mint and tomatoes with an olive oil and lemon dressing – ready to eat in just 10 minutes!
This fuss-free salad is packed with fresh flavour and makes the perfect summer salad!
This lentil tabouli – also spelled tabbouleh – is a gluten-free tabouli, using tinned lentils instead of traditional bulgar wheat. A vibrant lentil salad with a simple lemon and olive oil dressing and handfuls of fresh herbs is the EASIEST salad recipe – just chop, mix and serve!
Like my roast vegetable couscous salad, Cypriot grain salad and orzo pesto salad, this lentil salad can be served for lunch, in lunchboxes, at a BBQ or potluck, or serve as a side dish alongside your favourite main for an easy dinner.
Yes, it is SUPER versatile! I also enjoy lentil tabouli spooned into lettuce leaf cups, or served with hummus and warm pita bread! It’s SO good!
Why You’re Going To Love This Recipe
- Quick and easy recipe – lentil tabouli salad doesn’t require any cooking and is on the table in just 10 minutes!
- Packed with fresh flavour – with fresh herbs, juicy tomatoes and a dressing flavoured with spices, this is definitely NOT a dull salad!
- Versatile – serve this salad as a lunch, or a side dish with a main meal.
- Economical – lentils are not only super healthy, but very economical as well!
- Great for entertaining – this salad can easily be doubled to feed a crowd.
- Vegan and gluten free – using lentils in place of bulgar wheat makes this a grain free tabouli.
What You Need
My lentil tabouli salad is made with just a handful of economical and easy to find ingredients!
Note: Scroll to the recipe card at the bottom for the ingredients quantities and full detailed method.
- Lentils – tinned lentils are a great of B vitamins, folate, iron, and potassium. They also contain high levels of protein and fibre. Just rinse and drain before using.
- Tomatoes – use sweet ripe tomatoes for the best flavour.
- Parsley – fresh flat leaf parsley. Dried parsley is unsuitable for this salad.
- Mint – fresh mint leaves. As with the parsley, don’t use dried mint, it will taste very different. Fresh mint and parsley are key flavours in this simple salad.
- Olive oil – regular or extra virgin olive oil.
- Lemon juice – as the salad dressing is very simple, and lemon is a star flavour, I recommend using fresh lemon juice rather than bottled lemon juice.
- Ground cinnamon – this is a very common ingredient in traditional tabouli and provides a gentle background flavour.
- All Spice – like the ground cinnamon, this spice is often used in Lebanese tabouli recipes and adds a subtle hint of flavour.
- Salt and pepper – to taste.
Equipment Required
You don’t need any fancy equipment to make this salad!
- Knife and chopping board – to prepare the vegetables.
- Large mixing bowl – to mix the salad ingredients together.
- Jar or small mixing bowl – to mix the dressing.
Step By Step Instructions
Have this delicious grain-free lentil tabbouleh on the table in just 10 minutes!
Note: Scroll to the recipe card at the bottom for the ingredients quantities and full detailed method.
Step 1 – Place The Salad Ingredients In A Bowl
Rinse and drain the tinned lentils and place into a large mixing bowl.Â
Cut the tomatoes in half and remove and discard the seeds. Chop the tomatoes into small chunks and place into the mixing bowl.
Roughly chop the fresh parsley and mint leaves and place into the mixing bowl.Â
Step 2 – Make The Dressing
Place the olive oil, lemon juice, ground cinnamon, allspice, salt and pepper into a small jar.
Shake until combined.Â
Step 3 – Combine The Dressing With The Salad
Pour the dressing into the mixing bowl and toss the tabouli until all of the ingredients are coated in the dressing.
Step 4 – Serve
Spoon the lentil tabouli into a serving dish and serve!
Expert Tips
- Optional add ins – ¼ red onion, very finely diced; shredded lettuce, or finely chopped cucumber for extra crunch!
- Make ahead – you can make the salad dressing up to 3 days ahead and store in the jar or other small airtight container in the fridge. Shake well before serving.
- Storage – store any leftover salad in an airtight container in the fridge for up to 3 days.
- This lentil salad is not suitable for freezing.
FAQs
What nationality is Tabouli?
Tabouli is a most popular middle eastern salad, and originates from Lebanon and Syria.
Should canned lentils be drained and rinsed?
For this tabouli salad recipe, the lentils should be drained and rinsed well to remove the salty water they are packed in.
Can I use curly parsley instead of flat leaf parsley?
Absolutely! Both are similar in taste, so feel free to use whichever you prefer, or have available, in this lentil tabouli salad!
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Lentil Tabouli
A simple and healthy Lentil Tabouli salad that’s ready to serve in just 10 minutes!
Course: Salads
Cuisine: Middle Eastern
Diet: Vegetarian
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 6 serves
Calories: 319kcal
Ingredients
For The Tabouli
For The Dressing
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Instructions
- Rinse and drain the tinned lentils and place into a large mixing bowl.
- Cut the tomatoes in half and remove and discard the seeds. Chop the tomatoes into small chunks and place into the mixing bowl.
- Roughly chop the parsley and mint leaves and place into the mixing bowl.
- Place the dressing ingredients into a small jar. Shake until combined.
- Pour the dressing into the mixing bowl and toss the tabouli until all of the ingredients are coated in the dressing.
Notes
RECIPE NOTES & TIPS
- Optional add ins – ¼ red onion, very finely diced; shredded lettuce, or finely chopped cucumber for extra crunch!
- Make ahead – you can make the salad dressing up to 3 days ahead and store in the jar or other small airtight container in the fridge. Shake well before serving.
- Storage – store any leftover salad in an airtight container in the fridge for up to 3 days.
- This lentil salad is not suitable for freezing.
Recipe by CookGoodRecipes.com
Nutrition
Calories: 319kcal | Carbohydrates: 45g | Protein: 18g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 14mg | Potassium: 912mg | Fiber: 22g | Sugar: 4g | Vitamin A: 1586IU | Vitamin C: 30mg | Calcium: 62mg | Iron: 6mg
