Name: Green Lentil Tabbouleh Salad
Prep time: 10 min
Total time: 30 min
Ingredients: 1 cup green lentils (rinsed); 3 cups water or vegetable broth (for cooking lentils); 1 medium cucumber, diced; 2 medium tomatoes, diced; 1/2 red onion, finely chopped; 1/2 cup fresh parsley, chopped; 1/4 cup fresh mint leaves, chopped (optional); 2 tablespoons extra virgin olive oil; 2 tablespoons fresh lemon juice; 1 teaspoon lemon zest (optional); 1 clove garlic, minced; Salt and pepper to taste; 1/4 teaspoon ground cumin (optional); A pinch of chili flakes (optional); Green Lentils: These small legumes are high in fiber, protein, and antioxidants. They add a hearty, satisfying texture to the salad while keeping it nutritious and filling.; Fresh Veggies: Tomatoes, cucumbers, and red onions bring color, crunch, and freshness to the dish, making it as pleasing to the eye as it is to the taste buds.; Herbs: Fresh parsley and mint are classic in tabbouleh and provide a burst of flavor and fragrance that complements the lentils and veggies.; Olive Oil and Lemon: The combination of olive oil and lemon juice creates a simple yet flavorful dressing that ties all the ingredients together. It’s both light and refreshing, enhancing the salad’s overall taste.

Ingredients

Scale

- 1 cup green lentils (rinsed)

- 3 cups water or vegetable broth (for cooking lentils)

- 1 medium cucumber, diced

- 2 medium tomatoes, diced

- 1/2 red onion, finely chopped

- 1/2 cup fresh parsley, chopped

- 1/4 cup fresh mint leaves, chopped (optional)

- 2 tablespoons extra virgin olive oil

- 2 tablespoons fresh lemon juice

- 1 teaspoon lemon zest (optional)

- 1 clove garlic, minced

- Salt and pepper to taste

- 1/4 teaspoon ground cumin (optional)

- A pinch of chili flakes (optional)

Ingredient Highlights

- Green Lentils: These small legumes are high in fiber, protein, and antioxidants. They add a hearty, satisfying texture to the salad while keeping it nutritious and filling.

- Fresh Veggies: Tomatoes, cucumbers, and red onions bring color, crunch, and freshness to the dish, making it as pleasing to the eye as it is to the taste buds.

- Herbs: Fresh parsley and mint are classic in tabbouleh and provide a burst of flavor and fragrance that complements the lentils and veggies.

- Olive Oil and Lemon: The combination of olive oil and lemon juice creates a simple yet flavorful dressing that ties all the ingredients together. It’s both light and refreshing, enhancing the salad’s overall taste.

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Instructions

Cook the Green Lentils:

1. Rinse the Lentils: Start by rinsing the green lentils under cold water. Remove any debris or small stones.

1. Cook the Lentils: In a medium-sized pot, add the rinsed lentils and 3 cups of water (or vegetable broth for added flavor). Bring it to a boil, then reduce the heat to a simmer. Cook for about 20 minutes, or until the lentils are tender but not mushy. Drain any excess water and set the lentils aside to cool.

Prepare the Vegetables and Herbs:

1. Chop the Vegetables: While the lentils are cooling, dice the cucumber and tomatoes, and finely chop the red onion. Place all the veggies into a large mixing bowl.

1. Chop the Herbs: Finely chop the fresh parsley and mint leaves, and add them to the bowl with the veggies.

Make the Dressing:

1. Prepare the Dressing: In a small bowl, whisk together the olive oil, lemon juice, minced garlic, lemon zest (optional), and a pinch of salt and pepper. If you like a little extra warmth and flavor, you can also add cumin and chili flakes to the dressing.

Combine the Salad:

1. Mix the Ingredients: Add the cooled lentils to the mixing bowl with the veggies and herbs. Pour the prepared dressing over the mixture and gently toss everything together until well combined.

1. Taste and Adjust: Taste the salad and adjust the seasoning, adding more salt, pepper, or lemon juice as needed.

Serve and Enjoy:

1. Chill or Serve Immediately: You can serve the salad right away or refrigerate it for an hour to allow the flavors to meld together. If serving chilled, let it sit at room temperature for a few minutes before serving to enhance the flavors.

Prep Time: 10 minutes

Nutrition

Serving Size: 4
Calories: 250
Fat: 12g
Carbohydrates: 35g
Protein: 12g