This light and refreshing lentil tabbouleh salad is easy to make using simple, fresh ingredients. It's packed with zesty flavor and can be served as a side dish, salad or main.
I still remember when the very first Cava restaurant opened well before their national expansion. Cava actually started in my hometown (Rockville, MD) less than a mile from my house! We absolutely loved the menu and could literally walk there from our home. We celebrated so many family milestones there including birthdays, anniversaries and my graduate school graduation with my extended family.
Living so close by and going as frequently as my family did, I got to meet the three owners who were friends. They clearly put their heart and soul into every dish. The hummus, Brussels sprouts, roasted cauliflower... anything that came out of that kitchen was incredible and such good quality.
One of my favorite dishes (that sadly they no longer offer) was their lentil tabbouleh. The lemony olive oil dressing seriously made the dish and gave the parsley, cucumbers and tomatoes so much bright flavor. And swapping out bulgur wheat for lentils not only made it gluten-free, but also gave it a protein boost!
What is Tabbouleh?
Tabbouleh is a Levantine salad made with fresh parsley, mint and tomatoes. The traditional Middle Eastern salad contains bulgur wheat, but this can easily be removed or substituted for hearty lentils or other grains such as quinoa (try this quinoa tabbouleh!) or couscous.
Parsley is the feature ingredient and it just screams freshness. Tabbouleh also includes mint and fresh veggies such as cucumbers and cherry tomatoes. Everything is finely diced and mixed with a fresh olive-oil based dressing, resulting in a light and airy dish packed with delicious flavor!
Why You'll Love this Lentil Tabbouleh
- Quick and easy
- Uses simple plant-based ingredients
- Fresh flavor
- Nutritious
- Perfect for meal prep - the lentils are sturdy and won't get soggy
- Naturally vegan and gluten-free
Ingredients
For measurements, please see the recipe card at the bottom of the post.
- Brown lentils: Feel free to use canned lentils or cook them at home (just make sure to let them cool first!).
- Fresh parsley: You can choose between curly and flat-leaf parsley (Italian parsley). I prefer curly parsley because it is lighter and also has a somewhat milder flavor.
- Fresh mint leaves: Mint adds a subtle minty sweetness.
- Fresh cucumbers: I prefer Persian cucumbers because they are small, mostly seedless and have thin skin. Mini cucumbers and English cucumber are perfectly fine to use as well but these contain more skin and seeds, both of which are not ideal for tabbouleh.
- Cherry tomatoes: I quarter the tomatoes to make them bite-sized. Roma tomatoes are slightly larger but also work in a pinch.
- Green onions: Scallions provide a little onion flavor and a very subtle peppery taste.
- Homemade dressing: The dressing consists of extra virgin olive oil, fresh lemon juice, fresh garlic, fine salt and maple syrup (optional for more sweetness).
- Optional add-ins: crumbled vegan feta cheese, olives, red onion and black pepper.
How to Make Cava's Lentil Tabbouleh
1. Prepare the brown lentils. Canned lentils need to be drained and rinsed prior to using, removing as much excess water as possible. If cooking, allow the lentils to cool to room temperature before using in this recipe (see how to cook lentils below).
2. Place parsley leaves and fresh mint in a 7-cup food processor fitted with an S-blade. Pulse it a couple times to mince the herbs. Scrape down the sides with a mini spatula if needed. Set aside.
3. In a large mixing bowl, add the lentils, finely minced fresh herbs, finely diced cucumbers, quartered cherry tomatoes and diced green onions.
4. In a small mixing bowl, whisk together the olive oil, fresh lemon juice, pressed garlic and salt. Pour overtop the salad and toss to mix well.
5. Serve immediately or store leftovers in an airtight container for up to five days. It makes for the perfect side dish but also can be served as an appetizer or main dish.
Recipe Tips
Cut the ingredients small for best results. This salad is meant to be eaten without a knife, so you want to ensure that each forkful is uniform and bite-sized. Any chunks of cucumbers or tomatoes, for example, can throw off the flavors and textures of the dish.
Use a food processor to save time. While you can certainly dice the fresh herbs manually, pulsing them in a food processor does the job perfectly. Just make sure the herbs are fully dry beforehand.
How to Cook Brown Lentils
To cook the lentils, rinse and drain 1 cup and then add to a medium saucepan along with 2 cups of filtered water and a pinch of salt. Bring to a boil and then simmer covered on low heat for 15-17 minutes.
Remove the lid and test to make sure the lentils are soft and tender (they should not be mushy). If they are perfectly tender, you can then drain out the water and use the lentils. This works for green lentils as well.
I encourage you to make a double batch to combine with rice and caramelized onions in this delicious mujadara recipe!
Health Benefits of Lentils
Lentils are a nutritional powerhouse, with a ½ cup serving offering up 9 grams of plant-based protein They are rich in folate, iron, manganese and phosphorus, while also being a good source of thiamine, vitamin B6, magnesium, copper and zinc (source).
In this tabbouleh, the tomatoes provide vitamin C which has been proven to enhance iron absorption (source).
I hope you enjoy this lentil tabbouleh recipe! It is so fresh, light and perfect for enjoying throughout the week. If you try it, please tag @eatingbyelaine so I can see your creations!
Print
Easy Lentil Tabbouleh Salad (Cava Copycat)
- Total Time: 15 minutes
- Yield: 6 1x
- Diet: Vegan
Description
This light and refreshing lentil tabbouleh salad is easy to make using simple, fresh ingredients. It's packed with zesty flavor and can be served as a side dish, salad or main.
Ingredients
- 3 cups cooked and cooled brown lentils (or two 15-oz cans)*
- 2 cups fresh parsley leaves (large stems removed) - curly parsley works best
- ¾ cup fresh mint leaves (large stems removed)
- 4 mini cucumbers (Persian cucumbers), finely diced (or 1 English cucumber - 2 cups diced)
- 12 ounces cherry tomatoes, diced
- 3-4 green onions (scallions), diced (1 cup diced)
- ¼ cup extra virgin olive oil
- 1 large juicy lemon, juiced (3 tablespoons fresh lemon juice)
- 3 small garlic cloves, pressed
- 1.5 teaspoons maple syrup
- 1 teaspoon fine salt
- optional add-ins: crumbled vegan feta cheese and olives
Instructions
- Prepare the brown lentils. Canned lentils need to be drained and rinsed prior to using, ideally removing as much water as possible. If cooking, allow the lentils to cool to room temperature before using in this recipe (see how to cook lentils below).
- Place parsley leaves and mint leaves in a 7-cup food processor fitted with an S-blade. Pulse it a couple times to mince the herbs. Scrape down the sides with a mini spatula if needed. Set aside.
- In a large mixing bowl, add the lentils, finely minced fresh herbs, finely diced cucumbers, quartered cherry tomatoes and diced green onions.
- In a small mixing bowl, whisk together olive oil, fresh lemon juice, pressed garlic and salt. Pour overtop the salad and toss to mix well.
- Serve immediately or store in an airtight container for up to five days.
Notes
*If cooking the lentils, rinse and drain 1 cup and then add to a medium saucepan along with 2 cups of filtered water and a pinch of salt. Bring to a boil and then simmer covered on low heat for 15-17 minutes. Remove the lid and test to make sure the lentils are soft and tender (they should not be mushy). If they are perfectly tender, you can then drain out the water and use the lentils. This works for green lentils as well.
- Prep Time: 15
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