If you’re looking for a fresh, vibrant dish that’s both nutritious and satisfying, you’re in the right place. My Lentil Tabouli Salad is a modern twist on the classic Middle Eastern favourite, replacing traditional bulgur wheat with protein-packed lentils. And…not just any old lentils – I’m using crispy baked lentils that just gives this salad that extra texture I love. This swap not only makes the salad grain-free and gluten-free, but also significantly boosts its protein content, making it a more filling and nourishing option for any meal.
The earthy lentils perfectly complement the fresh herbs, juicy tomatoes, crispy spring onion and refreshing cucumber, all tossed together with a zesty lemon dressing. It’s a salad that’s bursting with flavour, texture, and wholesome goodness. Whether you’re following a gluten-free diet, looking to increase your protein intake, or simply want a delicious, plant-based dish, this Lentil Tabouli Salad is a must-try. Perfect as a side dish or a light lunch, it’s a versatile recipe that fits effortlessly into a healthy, conscious lifestyle.
Can I use canned lentils in lentil tabouli salad?
Yes, canned lentils can be used as a convenient alternative to cooking lentils from scratch! This is how I make this salad too! Make sure to drain and rinse the lentils thoroughly to remove any excess sodium and to prevent them from being too mushy. Canned lentils are already cooked, so you can add them directly to the salad. However, keep in mind that freshly cooked lentils will have a firmer texture, which some may prefer in this salad. But none of that really matters because in this recipe we’re using canned lentils that have been rinsed, drained and dried before crisping them up in the oven for a crunchy addition to this fresh and zesty tabouli salad.
What makes this lentil tabouli salad grain-free and gluten-free?
Traditional tabouli is made with bulgur wheat, which is a grain containing gluten. In this version, we replace the bulgur with lentils, making the salad completely grain-free and gluten-free, making it perfect for those on a low-carb diet, people with coeliac or gluten sensitivities and those just wanting to go for a higher protein option. Lentils provide a similar texture to bulgur but offer a higher protein content and additional nutrients. But don’t worry, you’re not missing out with this salad! It’s still bursting with zesty flavour and all the good stuff like in the traditional tabouli version.
What kind of lentils work best in lentil tabouli salad?
Green or brown lentils are the best choices for this salad. They hold their shape well after cooking, providing the right texture for the dish. Red or yellow lentils tend to be softer and may become too mushy for a salad like this. Leave them to a soup or dhal. If you prefer a firmer bite, French green lentils (also known as Puy lentils) are a great option, as they are slightly smaller and have a peppery flavour that complements the other ingredients too!
Lentil Tabouli Salad
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My Lentil Tabouli Salad is a fresh and nutritious twist on the classic, made grain-free and gluten-free by swapping bulgur for protein-packed lentils. This vibrant dish is bursting with zesty flavours and wholesome ingredients, perfect for a healthy and satisfying meal!
Ingredients
1/2 Spring Onion (or 4 Spring Onion Eschallots)
1 Lemon, juiced
2 tbsp Extra Virgin Olive Oil
1 Garlic Clove
2 Roma Tomatoes, finely diced
1/2 cup Cucumber, finely diced
1 cup Fresh Parsley
1/4 cup Fresh Mint
1 tsp Salt
- Crispy Lentils
400 grams Brown Lentils
2 tsp Extra Virgin Olive Oil
1 tsp Onion Powder
1 tsp Salt
Directions
- Start by pre-heating your oven to 190 degrees celsius and line a baking tray with baking paper. Open can of lentils, drain, rinse and dry thoroughly. Next, spread out lentils in one even layer on the baking tray. Drizzle over olive oil, salt and onion powder. Place lentils into the oven and bake for 15 minutes or until crispy.
- In the meantime, prepare the rest of the salad by finely chopping your tomatoes, cucumber and spring onion. If you can’t get a spring onion, then use spring onion shallots instead which are readily available at all supermarkets. Chop parsley and mint.
- To make the dressing, combined the juice of one lemon, olive oil and salt. Whisk to combine.
- Assemble your salad by placing everything into a large bowl, including the lentils. Pour over dressing and mix to evenly coat. Serve immediately to maintain the crisp lentils.
Notes
- If you can’t find a spring onion at your supermarket, that is okay! This isn’t traditional and it’s just what I decided to use because I love how crunchy they are. Use commonly found spring onion shallots that are found at any supermarket.
