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Lentil Tabbouleh

Prep Time: 30 Minutes

Total Time: 1 Hour 15 Minutes

Servings: 10

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Recipe by

Lentils.org

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Ingredients

Directions

Nutrition

Ingredients

  • 2 cups (500 mL) whole red (brown) lentils, dry
  • 4 cups (1 L) vegetable stock
  • ½ cup (125 mL) bulgur wheat, fine
  • ½ cup (125 mL) olive oil
  • ¼ cup (60 mL) lemon juice
  • 2 Tbsp (30 mL) garlic, minced
  • 2 tsp (10 mL) salt
  • 1 tsp (5 mL) pepper, finely ground
  • ½ tsp (2 mL) allspice
  • 4 cups (1 L) curly parsley, minced
  • 1 cup (250 mL) fresh mint, minced
  • 2 cups (500 mL) Roma tomatoes, small dice
  • 2 cups (500 mL) English cucumbers, small dice
  • 1 cup (250 mL) green onions, thinly sliced

Directions

  1. Bring lentils and stock to a boil. Reduce heat and simmer for 15–17 minutes, cooking lentils until tender but not mushy. Drain well and cool completely.
  2. Place bulgur in a bowl; cover with hot water and allow to sit for 10 minutes. Drain and squeeze dry.
  3. In a mixing bowl, whisk together oil, lemon juice, garlic, salt, pepper, and allspice. Set aside.
  4. In a large mixing bowl, fold together lentils, bulgur, parsley, mint, tomatoes, cucumber, and green onions.
  5. Toss with dressing. Adjust seasoning and lemon juice to taste.
  6. Refrigerate at least 30 minutes before service for flavors to marry.

Nutritional Information

  • Serving Size: 1 serving (250 g)
  • Per serving:
  • Calories 290
  • Total Fat 12 g
  • Saturated Fat 1.5 g
  • Cholesterol 0 mg
  • Carbohydrates 36 g
  • Dietary Fibre 7 g
  • Sugar 3 g
  • Protein 12 g
  • Sodium 720 mg
  • Potassium 600 mg
  • Folate 130 mcg

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