Lentil Tabouli Salad
This Middle Eastern dish gets a grain-free makeover with lentils, an excellent source of plant-based protein packed with antioxidants and fiber. This recipe combines bright citrus and herb flavors that pair well with fresh summer tomatoes and cucumbers.
Like beans, pre-soaking dried lentils for a few hours will shorten cooking time, help aid in digestion, and decrease any digestive side effects, but soaking is not required. Different kinds and colors of lentils can be bought in bulk or prepackaged. Most lentil varieties will cook in under 20 minutes and should be tender to the bite but not mushy.
Lentil Tabouli Salad
Calories: 727kcal
Ingredients
- 1 cup cooked lentils
- 6 Roma tomatoes
- ½ large cucumber
- ½ shallot
- 1 cup fresh parsley
- ⅓ cup fresh mint
- Juice from 1 lemon
- Zest from 1 lemon
- 3 tablespoons extra-virgin olive oil
- 1 teaspoon kosher or fine sea salt
- Freshly ground black pepper , to taste
Instructions
- Bring a medium-sized pot of water to a boil on the stove. Simmer lentils on low-medium heat in a covered pot for approximately 20 minutes until tender.
- While lentils are cooking, finely chop the tomato, cucumber, shallot, parsley, and mint and add to a big bowl.
- Drain the lentils when finished cooking. Once cooled, add them to the bowl along with the lemon juice, lemon zest, olive oil, salt, and pepper. Stir together and enjoy!
Nutrition
Nutrition Facts
Lentil Tabouli Salad
Amount Per Serving
Calories 727
Calories from Fat 396
% Daily Value*
Fat 44g68%
Saturated Fat 6g30%
Polyunsaturated Fat 5g
Monounsaturated Fat 31g
Sodium 2392mg100%
Potassium 2277mg65%
Carbohydrates 66g22%
Fiber 25g100%
Sugar 17g19%
Protein 25g50%
Vitamin A 8915IU178%
Vitamin C 144mg175%
Calcium 222mg22%
Iron 13mg72%
* Percent Daily Values are based on a 2000 calorie diet.
Disclaimer: All nutrition facts on Gluten Free & More are meant only as a guide and may differ depending on product brands used or ingredient substitutions. Some errors may occur, so you are encouraged to confirm the recipe’s ingredient and nutrition suitability for your own diet.
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