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Lentil Tabbouleh

Lentil tabbouleh is light and refreshing yet a more satisfying and filling variation than the traditional recipe. This gluten-free twist to the classic Middle Eastern side dish features fresh tomatoes, herbs, lemon and spices. Perfect for quick lunches or a side dish to a simple dinner.

Lentil tabbouleh on a white plate with a gold spoon.

Whether you call it tabbouleh or tabouli (they’re interchangeable), I absolutely love this dish. Maybe it’s my Middle Eastern heritage coming through but there’s something about it that just hits all the right notes for my tastebuds.

Tabbouleh is fresh, light, bright, zingy and pairs perfectly with so many main course options.

I’ve recreated it a handful of ways in the past including millet tabbouleh and strawberry tabouleh. The millet was my first attempt at making it with a gluten-free twist while the strawberry uses the traditional bulgur wheat grain.

This time around, I wanted to work both gluten-free and some satiety into the recipe which is where lentils come in.

Cooked canned lentils make this recipe simple and quick while adding the perfect staying power through both protein and fiber.

I love tabbouleh in all forms but I’m really digging this version lately. Unlike the traditional recipe, it can be used as a light meal and I appreciate that when I don’t have any other protein source on hand.

Cooked lentils in a bowl with gold spoon with ingredients to make tabbouleh around it.

Ingredients needed to make tabbouleh with lentils

This recipe is basically the same exact ingredients I’d use for the traditional approach except with lentils instead of bulgur wheat.

  • cooked lentils – use canned or cook your own from dried.
  • fresh parsley
  • fresh mint
  • shallots – while not traditional, I often use pickled shallots in this instead of raw for a lovely added zing.
  • tomatoes
  • allspice
  • extra virgin olive oil
  • lemon
  • salt & pepper

There’s no cooking required, the prep is simple (and therapeutic if you like chopping) and the result is stunningly flavorful.

Mixing lentil tabbouleh together in a glass bowl with a spoon.

How To Make Lentil Tabbouleh

If starting with dried lentils, rinse and pick through thoroughly. Cook until al dente. The lentils should be softened but not mushy. If using canned pre-cooked lentils, drain and rinse gently making sure not to smash them.

Add the lentils to a large bowl along with all the other ingredients. Season to taste with salt and pepper then toss gently to combine.

Tabbouleh is best if it has a chance to sit for at least 30 minutes or so but it can be eaten immediately as well if time doesn’t permit.

This is a great make ahead recipe. Simply cover the bowl and refrigerate until ready to eat.

Lentil tabbouleh garnished with mint served on a white plate.

Tips For The Best Tabouli

  • Chop very finely! – The finely chopped ingredients are one of the trademarks of this classic Middle Eastern dish. It should almost resemble a gremolata.
  • Buy fresh – A recipe as herb-centered as tabbouleh should feature the freshest, best herbs and produce possible. Everything is enjoyed raw so it needs to taste good!
  • Don’t skip the spice – It may seem weird to add allspice, a spice typically used in baked goods, in a salad but don’t skip this ingredient. If you don’t have allspice on hand, cinnamon, cloves, and nutmeg can be substituted. Allspice can be treated like Chinese 5-spice which is also wonderful in savory dishes like this cream cheese chicken and any roasted winter squash such as air fryer butternut squash.
  • Remove excess water from tomatoes – Tomatoes can hold a lot of water or that gooey pulp depending on the variety used. I prefer to use cherry tomatoes for tabbouleh to make this less of an issue but if you’re using an overly “pulpy” tomato, squeeze that out before chopping so it doesn’t water down the salad.
Gluten-free lentil tabouli recipe with herbs, shallots, tomatoes and a lemon spice dressing on a white plate with gold spoon.

What Type of Lentils To Use

Green, brown or puy lentils are best suited to making tabbouleh. Stay away from red lentils for this recipe as they’re too soft and will turn to mush in the salad.

Save the red lentils for a quick curry instead.

Is Lentil Tabbouli Healthy?

Traditional tabbouleh recipes are a wonderful healthy vegetarian/vegan dish packed with fresh nutritious vegetables and herbs and whole grains.

Lentil tabbouleh takes is a step further by adding protein and fiber to the dish. It’s an extraordinarily healthy option that can make a light meatless meal or side dish to any prepared protein.

This dish can be enjoyed as it is for a quick and easy lunch or, tossed with some leftover shredded chicken, canned salmon, tuna and even sardines for a higher protein meal.

For some true Middle Eastern flair, serve it with beef kafta kabobs, hummus and naan.

Fresh lentil tabbouleh recipe served on white plates with mint garnish and a gold serving spoon.

More Salad Recipes Like This To Try

Beet salad with feta is another hearty salad that’s quick to throw together and perfect as a hearty side dish.

The creamy tahini dressing in this blueberry white bean salad brings a similar Middle Eastern vibe that’s a fun pairing with the sweet blueberries.

Grilled summer vegetable orzo salad takes a more Italian approach to a grain salad using pasta, fresh summer produce and a lovely sweet and tangy balsamic dressing.

If you make and love this recipe, please leave a ★★★★★ review below! I’d love to know how it goes. Leave a comment below if you have any questions. Tag @runningtothekitchen on Instagram & Facebook.

Lentil tabbouleh on a white plate with a gold spoon.

Lentil Tabbouleh

Yield: 4 servings
Prep Time: 15 minutes
Total Time: 15 minutes

A gluten-free and vegan twist to tabbouleh using lentils. This light and refreshing meal is perfect for serving as a side dish or quick lunch.


  • 2 cans (15 ounces each) cooked lentils, drained and rinsed
  • 1 small bunch parsley, minced (about 1 1/4 cup)
  • 1 small bunch mint, minced (about 1/2 cup)
  • 1 small shallot, very thinly sliced
  • 2/3 cup chopped cherry tomatoes (about 6 tomatoes)
  • 2 tablespoons extra virgin olive oil
  • 1/2 lemon, juiced
  • 1/2 teaspoon allspice
  • salt and pepper to taste


  1. Combine all the ingredients together in a large bowl.
  2. Gently tossed until combined.
  3. Season to taste with salt and pepper.
  4. Serve room temperature or cover and chill in the refrigerator. Flavors will meld and develop better if the tabbouleh is allowed to sit at least 30 minutes before serving.
Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 191Total Fat: 7gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 0mgSodium: 79mgCarbohydrates: 24gFiber: 9gSugar: 4gProtein: 9g

This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition information can vary for a variety of reasons. For the most precise nutritional data use your preferred nutrition calculator based on the actual ingredients you used in the recipe.


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Watch the web story – Lentil Tabbouleh Recipe


Tuesday 4th of April 2023

Making this right now! It looks *AMAZING*!!


Friday 31st of March 2023

This recipe was such a great way to use up leftover lentils! It had so much flavor too. Yum!


Thursday 30th of March 2023

I've been looking for new ways to use lentils in our recipes and this was a perfect find. This was a hit!


Thursday 30th of March 2023

I was looking for a tabbouleh recipe that did not have cucumbers and more protein and this one just hit the mark. It was really vibrant and the lentils were great and so hearty, without being super full!

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