I’ve been craving my mother’s tabouli. It occurs to me that this is the time of year when I would normally go back home to Los Angeles to visit my parents. Perhaps my body still remembers. Without fail, my mother would make a large bowl of tabouli, my favorite thing to eat ever.
This was no small task. She would wash and then chop all the bunches of parsley by hand, finely dice the tomatoes and onion, pick the mint from the old mint patch on the side of the house, and pull a few lemons off the huge lemon tree she and my dad planted thirty years before, thorny and unruly from years of not pruning, but bursting with juicy bright fruit. Somehow her tabouli would restore me. Was it was the tabouli itself, or the love she put into it, I don’t know, but it seemed to heal whatever ailed me.
When you think about your growing-up food, what is it that heals and comforts you?
Whatever this is, take the time to learn how to prepare it, and if possible, learn directly from the person who made this for you. I can’t express enough, how this simple act will bless you over and over, after they go.
Today as I chop the parsley, I feel her here with me in spirit, and hear her say, Finer Sylvia, chop it finer! in her thick Finnish Accent. When I get to the onions and tomatoes….Sylvia, cut them smaller. Do not rrrrrush, you have to be more be patient! Make them smallerrrr! Teaching me still. Add the salt, just little at a time, not too much…you must taste it as you go!
Squeeze the lemons. That is rrrrright. Just enough. Now… it is good.
Here is the way my mom taught me how to cut tomatoes. I still cut them this way, finding it very fast and efficient with little waste. Give it a try!
My husband Brian, with an unusual knack for mimicking, has perfected my mother’s thick accent, with her forever rolling rrrrrr’s and scratchy gruff voice. Randomly, he will spout out something she would say, in the exact same way, and each time it gives me chills and makes me laugh hysterically, summoning her right into the present.
He is unaware to this day, that this is one of the best gifts he has ever given me.
So, after all that, I should probably tell you, this is not my mother’s tabouli, but it does seem to satisfy the craving. The flavors are similar, but lentils take the place of bulgar wheat and give this tabouli recipe a hearty, gluten free twist. Packed full of anti-oxidants, protein and fiber, this Lentil Tabouli is a delicious make-ahead salad that keeps for several days. It will fill you up with delicious healthy plant- based protein….a good recipe for those wanting to cut back calories.
I love how the Lentil Tabouli Salad gets better and better with time.
Remember to cook lentils to al-dente… it only takes about 20 -30 minutes, depending on the size of the lentil. You don’t want mushy lentils! Soaking the lentils beforehand will not only shorten the cooking time, but will prevent any bloating or tummy issues. So I soak them in cold water for about 8 hours, or overnight, then boil them and check them after 20 minutes.
And a little tip: leave your lemons at room temperature and roll them firmly on the counter with the palm of your hand to produce more juice.
The cinnamon and allspice in this lentil tabouli recipe may seem strange, or even too much, but trust me and give it a try. I think you will be surprised at how lovely the flavors meld and balance. They add a unique Lebanese twist to the salad.
Lentil Tabouli Salad
- Prep Time: 15 mins
- Cook Time: 25 mins
- Total Time: 40 mins
- Yield: 5 1x
- Category: Salad, vegan, gluten-free, legumes,
- Method: stove top
- Cuisine: Middle Eastern
Description
This Simple Lentil Tabouli Salad is full of Middle Eastern flavor! Filling lentils are paired with summer tomatoes, lemon, mint and parsley and a unique combination of spices, and keeps for several days, perfect for midweek lunches or potlucks! Vegan and Gluten-Free!
Ingredients
- 1 1/2 cups Puy Lentils ( Palouse Black Caviar Lentils)
- 4 cups water
- 4 medium tomatoes- (2 cups finely diced)
- 1 large bunch Italian Parsley- finely chopped ( about 1 1/2 Cups)
- 1/3 C finely diced Red onion or shallot
- 1/4 C finely chopped fresh mint
- 1 tsp kosher salt
- 1 tsp cinnamon
- 2 tsp allspice
- 3 Tablespoons olive oil
- 1/4 C lemon juice and zest of one lemon
- Cracked Pepper to taste
Instructions
- To prevent tummy bloating soak lentils in cold water 8 hours, or overnight.
- In a medium pot bring lentils and water to a boil. Turn down heat, cover and let simmer on med-low to low heat for 20-25 minutes, or until just tender. Strain and rinse with cold water until lentils are nice and cold.
- While lentils are simmering. Finely dice tomatoes, onion, parsley and mint, and place in a medium sized bowl.
- Toss in rinsed cold lentils and mix in olive oil, lemon juice,½ of the zest, kosther salt, pepper, cinnamon and allspice. (Don’t be tempted to leave the spices out, trust me, they work well!!)
- Miix. Adjust salt and lemon if necessary, and let the flavors meld for at least 10 minutes. Chill until ready to serve. Garnish with remaining lemon zest.
- Enjoy!
Nutrition
- Serving Size: 1 cup
- Calories: 319
- Sugar: 4.9 g
- Sodium: 497 mg
- Fat: 9.5 g
- Saturated Fat: 1.4 g
- Carbohydrates: 46.4 g
- Fiber: 9.3 g
- Protein: 16.2 g
- Cholesterol: 0 mg
What a delicious twist on Tabouli salad! Growing up in Lebanon, I have only had Tabouli with the traditional dressing of lemon juice and olive oil, but adding lentils and 7-spices mix actually improved the flavor and turned it into a full meal for me. Thank you, Sylvia, I’m so glad I found your site.
Can I use canned lentils?
i actually have never had canned lentils- I think they could work, unless mushy?
so good it has convinced me to go to a couple of bean meals a week! So fresh and tasty!
Awesome! Great to hear Pamela!
Love the recipe but specially how you honor your mom with it. Hoping my kids do the same years after I’m gone and every time they fix a Venezuelan meal.
They will. 🙂
Really good!!!
Thanks 😉
I am a tabouli fan and loved this variation, the spice combination was new to me and so good. This was easy to batch cook the lentils in an instant pot, tuck in the refrigerator overnight and assemble the salad the next day for lunches/light dinners.
Holy YUM! I have just eaten another spoonful from the fridge… after dessert! It is that good. Totally amazing, Thank you.
Sorry, I meant to rate this in my first review. It is 100% five stars.
Thanks so much!!!
Sylvia, I grew up eating my Lebanese grandmother and aunt’s tabouleh and this spice combo is absolutely the closest I’ve ever come to it. And I love the lentil substitution. Thanks for the recipe and the lovely memories!
Thanks Ann!
Fabulous! Love tabouli and since being diagnosed with celiac I’m always looking for tabouli salads made without the typical bulgur wheat:) Thanks! I’ve made nothing, but your recipes the last month!!!!
Thanks so much! Great to hear!
I love Tabouli !! Thanks for posting!! This looks delicious 😋
Delicious Sylvia. Thanks for putting it up.
Thanks so much Simon!
Besides being a really tasty salad when first made, this was even better when leftovers were added to green salads or wraps with added greens and cucumbers. Glad I made extra!
How long do you think this will last?
3-4 days in the fridge, sealed. A good way to tell is just to smell it. If it smells good, it is still good! 😉
This is SO GOOD! I added cucumbers (just because I had to use it up) but loved this recipe. Thank you!
Haha I also love the part where you say to not talk yourself out of using the spices, I was thinking it as I read your recipe. So interesting, I had no idea those spices could blend so well! I’m sharing this with all my friends!
Lovely recipe and a great change from bulgar. Has anyone tried using a food processor to chop all the veggies? My hands can’t handle all that chopping and I want to make this. Just had it for lunch this week and it was so refreshing.
You could for sure give it a try with a food processor ! Glad you enjoyed.
Can you use brown or green lentils?
Yes!
Wery Nice
This was sooo good. Followed the recipe to a T, Excellent. Those spices played really nice with all the fresh herbs and lemon! Will be making this again!
Thanks so much Robin~ Glad you enjoyed it and were brave enough to add the spices. 🙂 I love this too. xoxo
Hei! Lovely recipe Sylvia.
Are you half Finnish? Do you speak Finnish? I always get so exited when there is a Finnish connection!
I have lived in UK for 50 years and am happy here but deep down miss my home country.
Terveisin Aila
Gotta say I was ” questioning” your Spice Method UNTIL, I followed your recipe,took your advice, and took a bite of the finished product and… WAH-LA!!! And the Angels sang… YUMMO! In a nut shell, I got it, I get it, the Spice makes it that knotch above the rest. Great Recipe, thanks for sharing 🙂
thanks Kim 😉
Oh, the poem! I did not know it before now. Thank you.
I love it, Sylvia. Can’t wait to try it!
Thanks!
I love lentils and adore your idea of lentil tabouli. Looks so fresh and healthful!
Thank you Julia!
This looks delightful! Mint would be the one ingredient that I wouldn’t be sure to have on hand, but I love that everything else is a staple in my kitchen!
It would be OK with out mint…but the mint adds an extra burst of flavor.