Discover a flavorful and gluten-free twist on traditional tabbouleh with this easy lentil tabbouleh salad. Packed with fresh herbs, tomatoes, and protein-rich lentils, it’s perfect for meal prep, warm weather lunches, or as a side.
Lentil Tabbouleh Salad – A Fresh, Gluten-Free Twist on a Classic
Looking for a vibrant, healthy salad that’s both gluten-free and packed with flavor? This lentil tabbouleh salad is a delicious twist on the classic Middle Eastern dish, swapping bulgur wheat for protein-rich lentils. Tossed with fresh herbs, juicy tomatoes, and a zesty lemon-olive oil dressing, it’s perfect for warm weather meals, potlucks, picnics, or a wholesome lunch on the go.
Whether you're gluten-free or just want to switch things up, this lentil tabbouleh offers the familiar flavors you love—with a satisfying, hearty texture that keeps you full and energized.
Why You’ll Love This Lentil Tabbouleh
- Gluten-Free & High Protein – Lentils make a nutritious stand-in for bulgur.
- Fresh & Flavorful – Loaded with parsley, mint, scallions, and lemon.
- Make-Ahead Friendly – Flavors improve as it sits, perfect for meal prep.
- Versatile – Serve as a main dish, side salad, or mezze platter component.
What is Lentil Tabbouleh?
Tabbouleh (also spelled tabouli) is a traditional Middle Eastern salad made primarily with finely chopped parsley, mint, tomatoes, scallions, and bulgur wheat, all tossed in a simple lemon and olive oil dressing.
Lentil tabbouleh swaps bulgur for cooked lentils, making the dish naturally gluten-free while boosting its protein and fiber content. The result is a hearty, nourishing salad that retains all the bright, herbaceous notes of the original. If you’re looking for another gluten-free option, don’t miss my cauliflower tabbouleh recipe.
Ingredients You’ll Need
Find the full recipe and measurements in the recipe card at the bottom of the post.
- Extra-virgin olive oil – Choose high-quality for the best taste.
- Lentils – Black beluga lentils are ideal as they hold their shape and cook quickly. French green lentils (lentilles du Puy) also work well. Avoid canned lentils—they're too soft for this dish.
- Flat-leaf parsley – This is the base of the salad, so use plenty of fresh parsley.
- Fresh mint – Brings a cooling, refreshing contrast to the parsley.
- Scallions – Provide a mild, savory bite without overpowering the herbs.
- Tomatoes – Vine-ripened tomatoes are sweet, juicy, and easy to dice.
- Lemon juice – Fresh-squeezed for the brightest flavor.
How to Make Lentil Tabbouleh Salad
- Cook the Lentils:
Rinse lentils thoroughly. Simmer black lentils in water until tender (about 15 minutes). Salt them after cooking. Drain and spread them on a sheet pan to cool and dry completely. You can do this step ahead of time. - Prep the Tomatoes:
Seed the tomatoes before chopping to prevent watering down the salad. Slice crosswise, remove seeds with your fingers, and chop finely. - Chop the Herbs:
Finely chop parsley, mint, and scallions by hand with a sharp knife. Avoid using a food processor—it can make herbs soggy. Be sure herbs are dry before chopping for a fluffier texture. - Make the Dressing & Combine:
In a large bowl, whisk together lemon juice, olive oil, and a pinch of salt. Add lentils, herbs, tomatoes, and scallions. Toss gently until well combined.
Serving Suggestions
- Serve chilled or at room temperature.
- Great on its own or paired with romaine lettuce leaves for scooping.
- Add to a mezze platter alongside hummus, olives, and falafel.
- Perfect as a light lunch, picnic salad, or a side.
Tasty Variations
Customize your lentil tabbouleh with these optional add-ins:
- 🥒 Chopped Persian cucumbers for extra crunch and freshness.
- 🧀 Cubes of feta cheese for a creamy, salty contrast.
Storage Tips
This salad stores beautifully! Keep it in an airtight container in the refrigerator for up to 4-5 days. The flavors deepen as it rests, making it ideal for meal prep.
Final Thoughts
If you’re craving something light, nutritious, and packed with fresh flavor, Lentil Tabbouleh Salad is a must-try. It’s proof that healthy eating doesn’t have to be complicated—or boring. With just a few ingredients and minimal prep, you can whip up a satisfying dish that fits just about any occasion.
Try it out and let me know how it turned out in the comments below!
More Lentil Recipes:
Lentil Tabbouleh
Ingredients
- 1 cup/172g black lentils, rinsed
- 1 large bunch fresh flat-leaf parsley, stems removed, finely chopped
- ½ cup fresh mint leaves, finely chopped
- 2-3 scallions, white and green parts, finely chopped
- 2 Tablespoons/30ml fresh squeezed lemon juice
- 3 Tablespoons/45ml extra-virgin olive oil
- 1 teaspoon fine sea salt
- 3 medium vine tomatoes, seeded and finely chopped
- Baby romaine lettuce leaves to serve (optional)
Instructions
- Place the lentils in a medium saucepan. Add enough water to cover the lentils by at least 3-4 inches. Bring water to a boil, reduce heat to a bare simmer (just a few bubbles along the edges) and cook until just tender (about 15-20 minutes).
- Once cooked, drain and spread lentils out on a sheet pan to quickly cool and sprinkle with ½ of the salt to season.
- In a large bowl whisk together lemon juice, olive oil and the remaining salt.
- Place cooked and cooled lentils in bowl along with chopped herbs and toss gently to combine.
- Add chopped tomatoes and serve with lettuce leaves on the side for scooping.
Notes
Variations:
- Add finely chopped Persian cucumbers.
- Add cubes of feta. (Use vegan if desired)
Storage:
Lentil Tabbouleh can be stored in an airtight container in the fridge for up 3-4 days.
Dietary Info:
Gluten-Free, Grain-Free, Vegetarian, Vegan, Dairy-Free, Egg-Free, Nut-Free
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Nutrition Information:
Yield:
6Serving Size:
1Amount Per Serving: Calories: 232Total Fat: 7gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 0mgSodium: 359mgCarbohydrates: 10gFiber: 5gSugar: 3gProtein: 11g
Nutritional information for recipes contained on this website, such as calories, fat, carbs, etc. are only estimates and are not guaranteed to be accurate.
Sylvie Shirazi is the recipe developer and food photographer behind Gourmande in the Kitchen. For the last 10 years she's been making eating more healthfully easy and accessible with gluten-free, grain-free, paleo and vegan recipes that are free from processed ingredients.
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