Quick Lentil Tabouli Salad (Healthy Meal Prep!)
This Quick Lentil Tabouli Salad (Meal Prep!) is the perfect fresh, make-ahead lunch or side. What I love about this 30 Minute Meal is that it’s light, super flavorful, and comes together quickly with simple ingredients.
I’ve been making this for years when I want something refreshing but still filling and it makes great leftovers. It actually gets better as it sits, since the herbs and veggies soak up the lemony dressing.
If you like this dish, you should try my Easy Chickpea Quinoa Salad, Chickpea Tuna Salad, or BBQ Ranch Chicken Salad.
Why You Will Love This Prep
Easy cooking
Minimal prep and no complicated steps: just chop, mix, and let it marinate.
Healthy ingredients
Loaded with fiber, plant-based protein, and fresh herbs.
Versatile meal
Great as a light lunch, side dish, or added to bowls and wraps.
What do you need to make this lentil tabouli salad:
Parsley – The base of traditional tabouli, adding freshness and bright flavor.
Mint – Adds a cool, refreshing contrast.
English cucumber – Crisp and hydrating with a mild flavor.
Red bell pepper – Adds sweetness, crunch, and color.
Cooked lentils – Provide plant-based protein and make the salad more filling.
Lemon juice – The star of the dressing, adding brightness and acidity.
Olive oil – Adds richness and helps bring everything together.
Red wine vinegar – Enhances the tangy flavor and depth.
Salt and pepper – Simple seasoning to balance everything.
Substitutions and Variations
Make it grain-based:
Add cooked quinoa or bulgur for a more traditional tabouli feel.
Add feta:
For a creamy, salty addition.
Add protein:
Top with grilled chicken or chickpeas for extra staying power.
Swap herbs:
Use more parsley if you don’t love mint.
Make it spicy:
Add red pepper flakes or diced jalapeño.
Instructions
Marinate: Cover and let sit for at least 30 minutes before serving.
Chop herbs: Finely chop parsley and mint (a food processor can make this quicker).
Prep veggies: Dice cucumber and bell pepper.
Combine base: In a large bowl, add lentils, cucumber, and bell pepper. Season with salt and pepper.
Add herbs: Stir in chopped parsley and mint.
Dress: Add lemon juice, olive oil, and red wine vinegar.
Mix: Toss everything together until well combined.
Tips and Notes
Adjust lemon to taste depending on how bright you like it.
Finely chopping the herbs gives the best texture.
Letting it sit helps the flavors fully develop.
This salad tastes even better the next day.
Recipe FAQs
Can I make this ahead?
Yes! It’s perfect for meal prep and holds up well for several days.
How long does it last?
Up to 4 days in the fridge.
Can I use canned lentils?
Yes, just rinse and drain well before using.
Storage and Reheating Instructions
Storage:
Store in an airtight container in the refrigerator for up to 4 days.
Reheating:
No reheating needed — serve chilled or at room temperature.
Tips:
Give it a quick stir before serving to redistribute the dressing.
I hope you are Over the Spoon for this recipe!
It is my goal to inspire you to create healthy and easy meals.
It would mean the world if you could leave a review or a star rating below!
Quick Lentil Tabouli Salad (Meal Prep!)
Ingredients
- 2½ cups finely chopped parsley
- ¾ cup chopped mint
- 2 cups diced English cucumber
- 1 red bell pepper diced
- 2 cups cooked lentils
- 2 lemons juiced
- 1 tablespoon olive oil
- 1 tablespoon red wine vinegar
- Salt and pepper to taste
Instructions
- Finely chop parsley and mint.
- Dice cucumber and bell pepper.
- In a large bowl, combine lentils, cucumber, and bell pepper. Season with salt and pepper.
- Add chopped herbs.
- Stir in lemon juice, olive oil, and red wine vinegar.
- Toss until combined.
- Cover and let marinate at least 30 minutes before serving.
I love tabouli and have missed it while trying to avoid carbs, now this fills the bill and tastes fantastic! Using my food processor this is very easy to make. Love the fact that it lasts up to 4 days. Another keeper!