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Lentil Tabbouleh – Make room for legumes!

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A bowl of lentil tabbouleh with a spoon on a plain surface. Visible at the top of the image is another bowl of tabbouleh , and between the two to the left is a glass of water and a slice of lime | Hurry The Food Up

This lentil tabbouleh is our take on the popular Arabic dish also known as tabbouli, which is traditionally served as ‘mezze’ across the Middle East.

An authentic tabbouleh recipe has a base of bulgar wheat, mixed with finely chopped tomato and parsley. It is seasoned with lemon, garlic and onion and served cold as a salad.

We have chosen to make our tabbouleh with couscous instead of bulgar wheat, and have added lentils to the mix, in order to up the protein levels and make it better suited to a weight loss diet!

Seize the day with a lentil tabbouleh!

Traditional tabbouleh ingredients are already pretty healthy, but we have made sure that our lentil tabbouleh is not only healthy but also optimised for a weight loss diet.

A quick look at the nutritional data tells you everything you need to know!

One serving of this tabbouli salad provides you with 512 calories, a solid amount of energy for a main meal. We know that a lot of weight loss schemes will focus on drastically cutting calories – but we say don’t listen to them!

You do need a calorie deficit to lose weight, but this does not (and should not!) be a huge one, or mean sacrificing proper meals.

The whole ‘low-calorie’ thing is part of a toxic diet culture that does no good for anyone. You need calories – they are just a measure of how much energy your food provides you with!

That’s why we make sure that all the recipes in our free 7-day weight loss plan provide you with enough calories to keep you going, while maintaining a slim deficit.

The ingredients for a tabbouleh are laid out, including a green onion, cucumber, couscous, green lentils, chopped mint, olive oil, parsley, a tomato, a lime sliced in two halves and a clove of garlic | Hurry The Food Up

Packing in the good stuff

We also make sure that our recipes are full of good, filling ingredients, in order to maximise the benefits of the calories you consume.

For example, we like to focus on protein and fibre content, because we think those two things are key in making a meal ‘weight loss friendly’.

This lentil tabbouleh contains 19g protein and 17g fibre per serving – which is a lot!

Protein is important for many reasons. At the most fundamental level, it helps your body repair cells and produce new ones. On a more tangible level, it is important for maintaining and building muscle.

When it comes to weight loss, protein is important because protein rich foods are very filling – studies show that it increases levels of satiety hormones and decreases levels of the hunger hormone ghrelin.

Fibre is important for similar reasons, as high fibre foods are also very filling and take longer to digest than low fibre foods, keeping you feeling satisfied for longer and reducing the desire to snack between meals!

A bowl of uncooked couscous on a plain surface | Hurry The Food Up

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Make room for legumes!

The biggest difference between our tabbouleh salad recipe and a traditional tabbouli salad, is the addition of lentils. It’s a kind of tabbouleh inspired Moroccan lentil salad.

We did this because the health benefits of lentils are NUMEROUS and we think that they boost any salad.

For starters they are rich in fibre, folate and potassium, all things that are great for regulating cholesterol and promoting heart health.

Furthermore, they have a low glycemic index, which means they are good for regulating blood sugar levels.

Finally, they are a source of plant protein, which is super important as many vegetarians struggle to get enough protein in their diet once they cut out meat and fish!

In fact, we back them so much that this is not our first lentil salad nor will it be our last. We think our site has some of the best lentil salads out there – check out our lentil potato salad, or this lentil quinoa salad.

A bowl of lentil tabbouleh garnished with parsley and lime, on a white surface with a glass of water in the left hand corner | Hurry The Food Up

Top tabbouleh tips

There’s not really much to it when it comes to making tabbouleh. Chop everything finely, whack it all in a bowl and serve. However, depending on how much time you have, you can get creative with how you serve it.

For example, you could serve this easy tabbouleh recipe as is, or with hummus and/or flatbreads.

If you have time, why not try making your own flatbreads. It’s super easy!

For 4 flatbreads, all you need is 200g plain flour, 100 ml warm water, a dash of olive oil and a pinch of salt. Mix the flour and water together, add some olive oil, knead for 5 minutes then roll the dough into rounds and fry.

Jamie Oliver also has a recipe for amazing flatbreads made using just flour and greek yoghurt – check it out! These would also go perfectly with lentil tabbouleh!

You could even make your own hummus to go with it – why not try our creamy hummus recipe? You can make a big batch and eat it throughout the week.

However, it is, of course, super chill just to buy some flatbreads and hummus – we don’t always have time to make EVERYTHING from scratch!

We hope you enjoy your lentil tabbouleh!

Two bowls of lentil tabbouleh from birds eye view, one in a brown bowl one in a white bowl, alongside a glass of water and half a lime | Hurry The Food Up
Lentil Tabbouleh
5 from 4 votes
Looking for an easy tabbouleh recipe? Get a load of our lentil tabbouleh – a protein packed take on the classic dish!
Cuisine:Arabic, Middle East, Moroccan
Diet: dairy-free, egg-free, vegan
Prep Time:10 minutes
Cook Time:10 minutes
Total Time:20 minutes
Servings:2 people
Calories:460kcal
Author: Abril Macías

Ingredients

  • ½ cup lentils (or 1 cup cooked lentils eg. tinned)
  • 2 cup vegetable broth (divided)
  • ½ cup couscous
  • 1.5 tbsp olive oil
  • 1 green onion (finely chopped)
  • 1 clove garlic (minced)
  • 2 sprigs mint, fresh (chopped)
  • 3 sprigs parsley, fresh (chopped)
  • 1 tbsp water
  • 1 tbsp lemon juice (or 1 tsp white vinegar)
  • 1 small tomato (diced)
  • ½ medium cucumber (diced)
  • Salt and pepper to taste

Instructions

  • (Skip this step when using canned lentils). In a small pot add the lentils and 1 ½ cup vegetable broth. Once the liquid boils, cover, lower the heat and cook until the lentils are soft.
    ½ cup lentils, 2 cup vegetable broth
  • Meanwhile, add the couscous into a bowl. Pour in roughly ½ cup of hot vegetable broth until the couscous is just covered. Let sit for 10 minutes.
    ½ cup couscous
    A bowl of uncooked couscous on a plain surface | Hurry The Food Up
  • In a small bowl add onion, garlic, mint, parsley, water, lemon juice, salt and olive oil. Mix and rest until needed.
    1 green onion, 1 clove garlic, 2 sprigs mint, fresh, 3 sprigs parsley, fresh, 1 tbsp water, 1 tbsp lemon juice, 1.5 tbsp olive oil
  • Dice the cucumber and tomato and add to the couscous.
    ½ medium cucumber, 1 small tomato
  • Once cooked, mix in the lentils and dressing. Season with salt and pepper. Add more lemon to taste. Done. Nice!
    Salt and pepper to taste
    A bowl of lentil tabbouleh garnished with parsley and lime, on a white surface with a glass of water in the left hand corner | Hurry The Food Up

NOTES

  • Tip: Lentil Tabbouleh goes nicely with hummus and flatbread! 🙂
  • Make-ahead? Yes, prep the night before, it’ll be even more flavorful that way.
 
Loving lentils? Check out these recipes
Superfood Salad Lentil Quinoa Salad
Filling Lunch Lentil Potato Salad
Hot and Hearty Lentil Vegetable Soup
Simple and Satisfying Lentil Stew
Something Sweet Lentil Pancakes

Nutrition

Nutrition Facts
Lentil Tabbouleh
Amount per Serving
Calories
460
% Daily Value*
Fat
 
12
g
18
%
Saturated Fat
 
2
g
13
%
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
8
g
Sodium
 
1245
mg
54
%
Potassium
 
767
mg
22
%
Carbohydrates
 
70
g
23
%
Fiber
 
18
g
75
%
Sugar
 
5
g
6
%
Protein
 
19
g
38
%
Vitamin A
 
1224
IU
24
%
Vitamin C
 
18
mg
22
%
Calcium
 
66
mg
7
%
Iron
 
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.
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Comments

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4 comments
  1. Simple, flavorful & nutritious recipe.
    Puzzled about the Sodium content, which is significantly high for a meal. Is the Sodium from Vegetable broth ?

    1. Hi VS, yes exactly. And also the tinned lentils (if using). To cut down on sodium a low-sodium broth would be best, and if possible dried lentils cooked at home 🙂 PS glad you like it btw!

  2. How much is a serving? I’m surprised you don’t ever say on your recipes. It’s hard to decide if a lovely looking recipe will fit into my diet without some kind of serving size. Thanks!

    1. Hi Willow, I’m not sure what you refer to. At the bottom of the recipe you see all nutrition facts per serving. Does this help?