Traditionally made with bulgur wheat, lentil tabbouleh is a delectable and wholesome Middle Eastern salad. To make it gluten-free, this tabbouleh version utilizes lentils rather than bulgur wheat.
For a quick lunch, or snack, as well as a side dish for dinner, lentil tabbouleh is ideal. We will go through the lentil tabbouleh recipe, its health benefits, dietary recommendations, and both its key features in this article.
Page Contents
Lentil Tabbouleh Recipe
Ingredients
- 1 cup of cooked lentils
- 1/2 cup of diced tomato
- 1/2 cup of diced cucumber
- 2 tablespoons of lemon juice
- Salt as well as pepper to taste
- 1/4 cup of finely chopped red onion
- 1/2 cup of finely chopped fresh mint
- 1 cup of finely chopped fresh parsley
- 2 tablespoons of extra-virgin olive oil
Instructions
- Lentils should be prepared as directed on the package, then allowed reaching room temperature
- Mint leaves and fresh parsley should be finely chopped and placed in a bowl
- Cucumber, tomato, as well as red onion, should all be diced
- Put them in the bowl with both the herbs
- Mix thoroughly after adding the cooled lentils to the bowl
- Combine the lemon juice as well as olive oil in a small bowl. To taste, add salt and pepper
- Toss the lentil tabbouleh with the dressing after splashing it over it
- Use either room temperature as well as cold when serving
Lentil Tabbouleh Health Benefits
High in Fiber
Fiber from lentil tabbouleh is a great source of digestive control but also gut microbiome health benefits. The parsley as well as mint provide fiber as well as assist in healthy digestion, while the lentils are a large source of dietary fiber.
Rich Source of Plant-based Protein
This recipe is an excellent choice for vegetarians and vegans because lentils are a fantastic source of plant-based protein. A cooked lentil cup has about 18 grams of protein in it.
Lentil Tabbouleh Mineral and Vitamins Rich
Vitamins and minerals found in lentil tabbouleh include vitamin C, vitamin K, folate, iron, as well as potassium. These minerals and vitamins are necessary for blood, bone, and immune system function.
Lentil Tabbouleh Low in Calories and Fat
Being a low-fat but also low-calorie dish, lentil tabbouleh is a nutritious choice for people trying to control their weight as well as keep up a balanced diet.
Eating Suggestions
The dish lentil tabbouleh is adaptable and may eat in a variety of ways. Here are some suggestions:
Serving as a side dish: Lentil tabbouleh is a delicious accompaniment to grilled chicken, fish, as well as meat.
Consume as a light meal or snack: Lentil tabbouleh is a fantastic choice for a light as well as healthy lunch or snack.
Usage as a pita bread filling: Make a sandwich with the lentil tabbouleh by placing it inside a pita pocket.
Add to a bowl: To make a nutritious as well as satisfying meal, combine the tabbouleh with some quinoa, roasted vegetables, as well as avocado.
Positive and Negative Impacts of Lentil Tabbouleh
The ingredients for tabbouleh include lentils, parsley, tomato, cucumbers, and lemon juice, as well as other tasty as well as healthful ingredients. This recipe, which is vegetarian, vegan, as well as gluten-free, frequently eats as a side dish or even a light supper. The followings are some benefits and drawbacks of lentil tabbouleh:
Positive Impacts
Rich in Vitamins
A dish that is rich in protein, fiber, vitamins, as well as minerals is lentil tabbouleh. A good source of plant-based protein that can support the body’s ability to maintain and repair its muscles, tissues, as well as organs, is lentils. Vitamins A, C, with K, which are important for blood coagulation, bone health, as well as the immune system, are also rich in parsley.
Supports The Management of Weight
A high-fiber, low-calorie, but also low-fat dish called lentil tabbouleh can keep you full as well as content for a longer amount of time. As part of a healthy diet, eating lentil tabbouleh can help lower calorie intake overall, which could promote weight reduction as well as weight management.
Beneficial To Heart Health
Heart-healthy foods like lentil tabbouleh can lower the chance of developing heart disease. Soluble fiber, which is abundant in lentils, has shown been to reduce blood levels of LDL (bad) cholesterol. Flavonoids, which are plant substances with anti-inflammatory as well as antioxidant characteristics, are also abundant in parsley.
Tabbouleh is a nutritious, vegetarian dish that is high in fiber, vitamins, and other nutrients and therefore is cholesterol-free, low in fat, and vegetarian. Also, it makes excellent use of the abundant parsley, mint, tomatoes, as well as cucumbers that backyard gardeners grow. You can make this vegan recipe gluten-free by using quinoa instead of bulgur wheat.
This salad is excellent for making ahead of time since it gets better the next day. It can be a complete meal on its own, a side dish alongside a protein, as well as a sandwich on pita or lettuce. So go ahead and cut as well as dice.
Negative Impacts
Digesting lentils can be challenging. These could result in bloating as well as gas. That won’t be pleasant if this occurs. It is really important to consume adequate fiber during lent to avoid constipation.
You might feel full more quickly if you eat too many lentils. Later on, this might cause overeating. Vegans frequently experience lactose intolerance. Please consult your physician about seeking treatment for lactose intolerance if you are a vegetarian.
Tabbouleh made from lentils might have distinct nutritional qualities from tabbouleh made from bulgur traditionally. Lentils are generally a healthy food that is rich in fiber, protein, as well as several vitamins and minerals. As long as it cooks healthfully, lentil-based tabbouleh may be a satisfying as well as nutritious dinner or side dish.
Yet, as with any dish, tabbouleh made with lentils can be consumed in excess without any ill consequences. For instance, the dish may cause high blood pressure, high cholesterol, as well as weight gain if it contains excessive amounts of oil, salt, as well as other unhealthy elements.
Furthermore, if the dish is still not cooked thoroughly, cooked, and kept, it could pick up bacteria and result in foodborne disease. It is really important to remember that a person’s health circumstances, such as allergies as well as illnesses, might affect how they respond to particular ingredients in tabbouleh made with lentils or any other dish.
Consequently, if you are worried about your diet and the way it may be affecting your health, it is really important to discuss it with a healthcare provider.
Conclusion
Conclusion: When made with healthy ingredients as well as eaten in moderation, lentil-based tabbouleh may be a dish that is both healthy as well as nutritious. Fiber, protein, and a variety of vitamins and minerals are all present in lentils in good amounts, which helps improve overall well-being and health.
Nonetheless, excessive consumption, as well as improper preparation, might hurt health, just like with other food. It is crucial to take into account the overall balance of your diet when making lentil-based tabbouleh as well as using nutritious components, such as fresh ingredients, vegetables, as well as healthy fats, in the preparation of the dish.
To evaluate how lentil-based tabbouleh might fit into your general diet as well as to discuss any unique health concerns you may have, you may also want to speak with a healthcare provider as well as a registered dietitian.
It is essential to pay close attention to how your body reacts to lentil-based tabbouleh, as with any new meal, as well as to keep an eye out for any unfavorable signs as well as side effects. Lentil-based tabbouleh could be a delicious and nutritious addition to your diet if you keep these things in mind.
Check out the other recipes I have in my article.
FAQs
Depending on the recipe, it might be. Although lentils are gluten-free on their own, certain lentil tabbouleh recipes call for bulgur wheat or certain types of vinegar, both of which contain gluten. If you must adhere to a gluten-free diet, be sure to thoroughly read the recipe and choose gluten-free ingredients.
Lentil tabbouleh can be made in a variety of ways, depending on the materials you have on hand as well as your particular preferences. While some pizza doughs are for different varieties of lentils, like green or red ones, others could also demand extras like feta cheese, olives, as well as cucumber. Also, you can experiment with other spices and ingredients to develop a unique taste and texture.
Tabbouleh cooked using lentils that are left over should be refrigerated in an airtight container. To guarantee freshness as well as avoid foodborne illness, it should be enjoyed 3–4 days after preparation.
Because it does not contain any meat as well as other animal ingredients, lentil tabbouleh is safe for both vegetarians and vegans. To make sure that all of the ingredients are plant-based, though, be sure to carefully review the recipe.