This Lentil Tabbouleh Salad recipe is a fresh, zesty twist on the classic Middle Eastern dish. It's made with protein-packed lentils, parsley, mint, cucumbers, tomatoes, and a bright lemon-olive oil dressing for a light, yet filling salad in about 15 minutes.
This Lentil Tabbouleh is one of those recipes that earns a permanent spot in your rotation because it pairs well with everything, and it is incredibly good.
Just like Cauliflower Tabbouleh, it's perfect for a quick weekday lunch, a light but filling dinner, or as a fresh side dish at your next BBQ or holiday spread.
I love packing it up for picnic-style meals with Basil Hummus Recipe and kalamata olives. You can also serve it alongside something like my 15-Minute Trader Joe's Falafel Naan Wrap.
It's also a total meal-prep hero. Make a big bowl, and you've got grab-and-go goodness waiting in the fridge all week.
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Why I Love This Recipe
- No weird ingredients - just veggies, lentils, and pantry basics.
- I eat it as a light lunch with crackers and hummus, or piled into a pita for an easy and fast meal.
- It's great to take to a gathering or picnic.
- It's healthy but not boring. Just like my One-Pot Lentils and Rice, it's packed with lentil protein, fiber, and flavor.
- This salad actually tastes better after it sits in the fridge for a bit, so it's great to make ahead.
Ingredients
This is what it takes to make a delicious meal in about 15 minutes.
Lentils: I like to keep things easy and usually grab the ready-to-eat canned lentils from Trader Joe's. It's a total time-saver, and they are cooked perfectly! However, if you'd rather cook your own, start with about 1 ½ cups of cooked lentils (roughly 1 cup of dried lentils simmered until tender). For the best texture (little bite, not mushy), go with regular green or brown lentils or French green lentils (Puy lentils).
Tomatoes: Roma or cherry tomatoes work best for lentil tabbouleh since they're flavorful, firm, and won't make the salad watery. For the best texture, I like to slice them in half and gently scoop out the seeds (or give them a light squeeze) before dicing.
See the printable recipe card for quantities and a full list of ingredients.
Variations
- I sometimes mix in cooked quinoa or couscous for added texture and then adjust the flavor accordingly.
- Add a teaspoon of sumac, za'atar, or cumin.
- Toss in (very small) diced bell peppers or shredded carrots.
- Crumble in vegan feta.
- Add chickpeas or edamame for a heartier salad.
How To Make Lentil Tabbouleh Salad
See the complete printable recipe card below for the details.
Step 1 - Make the Dressing: Whisk together olive oil, lemon juice, garlic, and salt in a small bowl until combined.
Step 2 - Toss the Salad: In a large bowl, add lentils, cucumbers, tomatoes, onions, parsley, and mint. Pour the dressing over and toss well. Adjust the seasoning to taste, add fresh-cracked black pepper, and serve.
Top Tips
- This salad requires some chopping. The parsley and mint need to be finely chopped so they blend seamlessly into the salad, rather than acting as a garnish. The other ingredients should also be small for the best texture.
- Let it chill. A quick rest in the fridge (30 minutes or more) makes the flavors mingle and taste even brighter.
- Don't skip the cracked black pepper. It makes the salad pop.
Serving Suggestions
- With pita and hummus: Scoop it up with warm pita bread and a generous dollop of Cucumber Hummus for a great combination.
- Party side dish: Bring it to a BBQ or holiday table.
- As a light lunch: Pack it up with some crackers, crusty bread, kalamata olives, or Lemony Orzo Chickpea Soup for a balanced, make-ahead meal.
- Stuffed in pita or wraps: Add falafel or Roasted Chickpea Croutons for a filling handheld meal.
Lentil Tabouli FAQS
I'm a fan of the flat parsley for this Lentil Tabbouleh Salad. However,
use whichever you prefer.
Yes, it is terrific for making ahead of time. In fact, it tastes even better after sitting in the fridge for a few hours. Just give it a stir before serving.
More Mediterranean-Inspired Recipes
As unofficial recipe testers, I love hearing how this Lentil Tabbouleh Salad turns out in your kitchen. Leave a comment and rating to share your results - whether it was love at first bite, surprisingly edible, or a full-blown yuck. Your feedback helps me fine-tune my instructions so each recipe works just as well for you as it does in my kitchen.
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Recipe Card
Lentil Tabbouleh Salad
Ingredients
Dressing
- ⅓ cup extra virgin olive oil
- ¼ cup fresh lemon juice about 2 lemons (depends on how juicy the lemons are)
- 1 clove garlic minced
- 1 teaspoon salt or to taste
For the salad
- 1 15 ounce can of lentils (I use the Trader Joe's canned lentils) you can use about 1 ½ cups of homemade too). Brown or green lentils hold shape best.
- 1 bunch parsley ~ 1 cup of finely chopped
- 2 medium tomatoes diced small, ~ 1cup
- ½ English cucumber diced small ~ 1 cup
- 2-3 green onions thinly sliced; green and white parts
- ¼ cup fresh mint finely chopped
- ¼ cup red onions diced small
- fresh cracked black pepper to taste
Instructions
- Make the dressing: Whisk olive oil, lemon juice, garlic, salt. Set aside.
- Prep the ingredients: Drain and rinse the lentils. Chop herbs and all the veggies finely for the best texture.
- Assemble: In a large bowl, combine lentils, herbs, and all the veggies. Pour dressing over salad and toss well. Crack some fresh black pepper and mix again. Taste and adjust for flavor.
- Chill & serve: Optional - Let it rest in the fridge at least 30 minutes before serving to let the flavors meld.
Regi Pearce says
This one’s one of my go-to salads! I love how fresh the parsley and mint make it taste, and the lentils give it just the right amount of heartiness. I usually grab the pre-cooked lentils from Trader Joe’s to keep it super easy, but you can definitely make your own if you prefer. Can’t wait to hear what you all think — are you team pita chips, crusty bread, or straight from the bowl like me?