Earthy lentils, crisp vegetables and a zesty dressing come together in this vibrant Lentil Tabbouleh Salad that’s perfect for any summer gathering.

Elevate your meal with this vibrant and nutritious Lentil Tabbouleh Salad, the perfect marriage of fresh flavors and hearty textures. This nutritious salad packs an earthy punch with the richness of lentils and the crisp, refreshing crunch of vegetables. Everything gets tossed in a zesty dressing that brings it all together. I love the colors and textures of this vibrant salad. I’ve been making it on repeat, serving it alongside grilled tofu for dinner, and with cucumber slices for lunch.

Perfect for the summer months, this Lentil Tabbouleh Salad is a fantastic choice for family meals. The combination of lentils, herbs, and crisp veggies makes it a satisfying dish that’s light yet filling, ideal for warm weather dining. It’s a great way to enjoy seasonal produce and offers a refreshing alternative to heavier dishes. Whether you’re hosting a backyard barbecue or packing lunch for a day out, this salad is your new go-to main event salad meal.

Why You'll Love This Recipe

This Lentil Tabbouleh Salad is a nutritional powerhouse, packed with ingredients that offer a wealth of health benefits. Protein-rich lentils and fiber-full bulgur offer lots of health benefits. Fresh vegetables like cucumbers, tomatoes, and parsley only elevate the nutritional value.

In addition to its health benefits, this salad is incredibly quick and easy to prepare. With minimal prep time and straightforward instructions, it’s perfect for busy weeknights or as part of your meal prep routine. Simply cook the lentils and bulgur (or quinoa), chop your veggies, mix everything together, and you have a delicious, ready-to-eat meal.

I think the combination of ingredients I’ve curated in this recipe is ideal, but the recipe is highly customizable. If you have allergies or specific dietary restrictions, you can easily substitute ingredients. For example, you can use quinoa instead of bulgur for a gluten-free option, or switch out vegetables based on what you have on hand.

What You Need To Make Lentil Tabbouleh Salad

To create this refreshing salad, you’ll need the following components:

Tabbouleh Base: Quick-cooking bulgur (or quinoa if you prefer a gluten-free option) provides a light yet hearty texture, along with roma tomatoes and fresh parsley. Lemon zest and lemon juice add a tangy flavor that is perfectly complemented with a drizzle of olive oil

Tangy Dressing: This ties everything together. You’ll need red wine vinegar, olive oil, and a finely chopped shallot. Lemon zest and lemon juice finish it off, along with dried oregano, salt and pepper.

Lentils: Steamed lentils deliver lots of protein and their tender texture complements the other ingredients.

Bell Peppers: Chopped bell peppers add a crisp crunch and a burst of color. Their fresh, sweet flavor enhances the overall taste of the salad, making it even more delightful.

Olive Tapenade: Olive tapenade brings a savory, briny depth to the salad, infusing it with rich, umami flavor that beautifully balances the tabbouleh base and tangy dressing.

How to Make Lentil Tabbouleh Salad

Prepare the Tabbouleh: Cook the bulgur (or quinoa) according to package instructions, then combine with chopped tomatoes, parsley, lemon zest, lemon juice, olive oil, salt, and pepper.

Make the Dressing: Whisk together red wine vinegar, olive oil, shallot, lemon zest, lemon juice, dried oregano, salt, and pepper until well combined.

Assemble the Salad: In a large serving bowl, combine the steamed lentils, chopped bell peppers, and olive tapenade. Stir in the prepared tabbouleh, then drizzle with the dressing and toss to coat. Sprinkle with vegan feta before serving, if using.

Meal Prep & Recipe Tips

Make-Ahead: Prepare the tabbouleh base and dressing in advance and store them separately in airtight containers in the refrigerator for up to three days.
Storage Tip: Leftover Lentil Tabbouleh Salad will stay fresh in an airtight container in the refrigerator for up to a week.
Tips or Non-Vegans: Top the salad with cooked, shredded chicken or serve alongside it.

Ways to Serve Lentil Tabbouleh Salad

This Lentil Tabbouleh Salad is incredibly versatile and can be served in a variety of delightful ways:

As a Standalone Meal: Enjoy it on its own as a satisfying and nutritious main course. Its hearty lentils and flavorful ingredients make it a filling option for lunch or dinner. Pair it with a slice of crusty bread for a complete meal that’s both wholesome and satisfying.

Side Dish for Grilled Delights: Serve the salad alongside grilled dishes such as marinated tofu or vegetable kebabs. The fresh, tangy flavors of the tabbouleh salad complement the smoky char of grilled foods, making it a perfect accompaniment for summer cookouts or casual dinners.

Meal Prep and Potlucks: This salad is excellent for meal prep and potlucks due to its robust flavor and ability to hold up well in the refrigerator. Prepare a large batch in advance and enjoy it throughout the week or bring it to a gathering where it will be a hit among both vegan and non-vegan guests.

In Wraps or Pita Pockets: Transform the salad into a portable meal by stuffing it into pita pockets or wraps. Add some additional greens or vegan feta for extra flavor and texture, and you’ve got a quick, on-the-go lunch or snack that’s packed with nutrients.

FAQs

Can I use quinoa instead of bulgur?

Absolutely! If you prefer a gluten-free option, quinoa is a great substitute for bulgur. It provides a similar light and hearty texture, making it perfect for this salad.

Can I make this salad ahead of time?

Yes, this salad is perfect for meal prep. You can prepare it a day or two in advance and store it in an airtight container in the refrigerator. The flavors will meld beautifully, making it even more delicious over time.

Is it possible to add protein to this salad?

Yes! While the lentils provide a good amount of protein, you can enhance it further by adding grilled tofu, chickpeas, or a sprinkle of vegan feta. These additions can make the salad even more satisfying.