A protein-rich twist on the classic Lebanese parsley salad

This innovative take on traditional tabbouleh substitutes cooked red lentils for bulgur wheat, creating a gluten-free, protein-packed version of the beloved Middle Eastern salad while maintaining its fresh, herbaceous character.

Prep Time: 25 minutes | Cook Time: 12 minutes | Total Time: 37 minutes | Difficulty: Easy | Serves: 6

For the Lentils:

• 1 cup red lentils, rinsed (200g)
• 2 1/2 cups water (600ml)
• 1 teaspoon salt (5ml)

For the Salad:

• 2 cups fresh flat-leaf parsley, finely chopped (120g)
• 1/2 cup fresh mint, chopped (30g)
• 4 medium tomatoes, seeded and diced (400g)
• 3 green onions, finely chopped (45g)
• 1 cucumber, peeled and diced (150g)

For the Dressing:

• 1/4 cup extra virgin olive oil (60ml)
• 1/4 cup fresh lemon juice (60ml)
• 2 cloves garlic, minced
• 1 teaspoon ground sumac (5ml)
• 1/2 teaspoon salt (2.5ml)
• 1/4 teaspoon black pepper (1.25ml)
• 1/4 teaspoon ground cinnamon (1.25ml)

For Garnish:

• Lemon wedges
• Fresh mint sprigs
• Toasted pine nuts (optional)

Instructions

Prepare Lentils:

1. Cook lentils: Combine lentils, water, and salt in saucepan. Bring to boil, reduce heat, and simmer 10-12 minutes until just tender.
2. Cool properly: Drain well and spread on baking sheet. Cool completely to room temperature, about 15 minutes.

Make Dressing:

3. Whisk dressing: Combine olive oil, lemon juice, garlic, sumac, salt, pepper, and cinnamon in small bowl. Whisk until emulsified.

Assemble Salad:

4. Combine vegetables: In large bowl, combine chopped parsley, mint, tomatoes, green onions, and cucumber.
5. Add lentils: Gently fold in cooled lentils.
6. Dress salad: Pour dressing over salad and toss gently. Let sit 10 minutes to allow flavors to meld.

Serve:

7. Final garnish: Serve with lemon wedges, mint sprigs, and pine nuts if using.

Nutrition Information (per serving)

• Calories: 185
• Protein: 9g
• Carbohydrates: 20g
• Fat: 9g
• Fiber: 4g

Tips & Substitutions

• Herb ratio: Traditional tabbouleh uses more parsley than other ingredients
• Tomato prep: Salt diced tomatoes and drain 15 minutes to remove excess moisture
• Make-ahead: Can be made 4 hours ahead; add fresh herbs just before serving
• Sumac substitute: Use extra lemon juice and a pinch of red pepper flakes
• Gluten-free confirm: Verify sumac is processed in gluten-free facility