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  • Liz Hoobchaak

Lentil Tabouli Salad

Updated: Nov 6, 2022

Lentils are a plant-based protein that are packed full of anti-oxidants and fiber. They pair well with summer tomatoes and fresh herbs in this easy grain-free version of tabouli that can be used as a side dish or a meal on its own. This can be a delicious make-ahead dish for any gathering as it keeps well for several days. It also is a great lunch when on-the-go for school or work and you need a quick and healthy option.

To help aid in digestion and decrease any bloating or other tummy issues, presoak the dried lentils overnight prior to cooking. This will also help to decrease the cooking time. An alternative is to buy sprouted lentils that have already been soaked. Sprouted lentils are more nutritious, easier to digest and take less than 10 minutes to cook. I am fortunate to find my favorite brand, @trurootsorganic at my local store and use them every time I make a dish with lentils. Whether you start with dried or sprouted lentils, make sure to cook them al-dente so they do not become mushy.


1 cup cooked lentils

6 Roma tomatoes

1/2 cucumber

1/2 shallot

1 cup fresh parsley, finely chopped

1/3 cup fresh mint, finely chopped

Juice from 1 lemon

Zest from 1 lemon

3 tbsp olive oil

1 tsp salt

pepper to taste.


1. Bring a medium sized pot of water to a boil on the stove. If starting with dried lentils, stir them in, turn down heat and let them simmer on low-medium heat for 20-25 minutes or until tender. If starting with sprouted lentils, cooking time will be around 10 minutes. If using prepackaged lentils, follow the directions on the package.

2. While lentils are cooking, finely chop the tomatoes, cucumber, shallot, parsley and mint and add to a big bowl.

3. Add the lentils when they are done cooking along with the lemon, lemon zest, olive oil, salt and pepper.

4. Stir together and enjoy!

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