Lentil Tabbouleh Salad Bowl – Lentils.org

Lentil Tabbouleh Salad Bowl

  By lentilsorg  , ,   

September 6, 2018

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Tabbouleh is a Levantine vegetarian salad featuring bulgur wheat, finely chopped parsley, tomato, cucumber, mint and lemon. The combination of fresh flavours are only made better with the addition of green lentils!

  • Prep: 20 Minutes
  • Cook: 10 Minutes

  • 20 Minutes

    10 Minutes

    30 Minutes

  • Yields: 10
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Directions

  1. Cut the stems off of the parsley and mint and chop them finely. They can be pulsed in a food processor, but be cautious not to form a paste. Reserve.
  2. In a small bowl, add bulgur, 1/4 cup (60 mL) lemon juice, 1/4 cup (60 mL) oil, and salt. Stir to mix. Let sit for 5-10 mins for the bulgur to soak up some of the juice.
  3. Add parsley, mint, herb stems, cucumber, tomato, and onion to the bulgur. Season with spice blend, remaining lemon juice, and oil. Toss to coat well.
  4. Fold lentils and wheat berries together with the salad. Portion and garnish each serving with a 2 oz dollop of hummus prior to service.

*TO MAKE A LEBANESE 7-SPICE BLEND:
> Combine equal parts of the following ground spices: allspice, black pepper, cinnamon, cloves, nutmeg, fenugreek, powdered ginger.

Ingredients

2 quarts (7 bunches)flat leaf Italian parsley, chiffonade (reserve stems)

1 cup (2 bunches) mint, chiffonade (reserve stems)

1/4 cup (60 mL) bulgur wheat, fine

1/2 cup (125 mL) lemon juice, divided

1/2 cup (125 mL) canola oil, divided

1 tsp (5 mL) salt

2 cups (500 mL) cucumber, diced

2 cups (500 mL) tomatoes, small dice, drained

1/2 cup (125 mL) white onion, minced

1 tsp (5 mL) baharat or Lebanese 7-spice spice blend*

5 cups (1.25 L) lentils, green, cooked

5 cups (1.25 L) wheat berries, cooked

10 oz (300 g) prepared hummus

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Nutrition Facts

Serving Size1 1/3 cups (325 mL)
Calories460
Sodium370 mg
Potassium874 mg
Protein20 g
Cholesterol0 mg
Sugar4 g
Total Fat15 g
Saturated Fat1.5 g
Total Carbohydrates66 g
Dietary Fiber17 g