Lentil Tabbouleh

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 as part of a mezze platter.

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 salad that retains all the bright 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 onion flavor 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.

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.