This is a super fresh and delicious salad from the mediterranean. It is usually made with bulgar wheat, but to make it gluten free and super healthy to I decided to make this tabbouleh with lentils & garlic scapes.
Last week my Auntie came to visit and it was so nice to hang out with her for a few days! I am just about to move from Calgary, Alberta to Nelson, British Columbia and because of this big change that is happening in my life, it was making me really miss and grieve for my mom who passed away last March. It has been a difficult year without her, and I hadn’t seen my Auntie in over a year which was way too long! She is my moms best friend and they share very similar mannerisms, sense of humour and interests so being able to spend time with her was exactly what I needed.
I was already super stoked to see her, and got even more excited when she gifted me 2 big bags of garlic scapes from the farmers market! This is the first time I’ve ever used garlic scapes, so having an abundance in my fridge has given me a lot of creative flow trying to brainstorm unique ways to use them.
I also made a chimichuri recipe with the scapes (will post the recipe later), and dehydrated them to attempt to make a seasoning out of it!
Tabbouleh (also spelled tabouli) is one of the most famed mediterranean salads. The main ingredient in tabbouleh is parsley with tomatoes scattered throughout and is dressed simply with fresh lemon juice and olive oil. Traditionally, the salad has bulgar wheat in it and doesn’t include cucumbers, however I like the texture that the cucumbers contribute and also wanted to keep this recipe gluten free and loaded with fibre so I decided to use green lentils instead!
This salad is packed with fresh ingredients and is so healthy for you! I love ordering a side of tabbouleh with my shawarma or making it at home and I am super excited to share this recipe with you guys. If you don’t have any garlic scapes or they are not in season, don’t worry! Just substitute with 1/3 of a cup of finely diced red or green onion instead and you will still have a delicious and flavourful salad!
Reasons why you will love this tabbouleh with lentils and garlic scapes:
- It is super fresh and incredible filling.
- It is incredibly flavourful and nourishing!
- It is loaded with polyphenols which are great for overall health.
- It has cherry tomatoes in it which are high in vitamin C and lycopene that support skin health.
- It has green lentils in it which are packed with fibre so they will keep you feeling full and are high in protein, folic acid and iron!
- It has parsley in it which has an ability to improve heart and bone health, can help the body detoxify toxins and fight against free radical cellular damage!
I hope you LOVE the recipe for tabbouleh with lentils & garlic scapes just as much as I do! Be sure to let me know what you think in the comments section below! And don’t forget to follow me on Pinterest and Instagram @wholisticfoodie!
recipe notes:
- The bay leaf, clove of garlic and allspice powder are optional to use while cooking the lentils, however I enjoy the additional flavour!
- 2 large roma tomatoes can be substituted for cherry tomatoes.
- If you do not have garlic scapes or they are not in season, you can substitute 1/3 of a cup of finely diced red or green onion instead.
Tabbouleh with Lentils & Garlic Scapes
- July 15, 2020
- 4
- 40 min
- Print this
Ingredients
- 1 C dry green lentils
- 4 C water
- 1 bay leaf
- 1 clove garlic
- ⅛ tsp allspice powder
- 1 tsp mineral salt (divided in half)
- 1/3 C garlic scapes, very thinly sliced
- 1 large cucumber, diced small
- 1 C cherry tomatoes, small diced
- ¼ C mint leaves, chopped
- 2 bunches of flat leaf parsley (approximately 2 cups chopped)
- ¼ C + 1 tbsp lemon juice
- ⅓ C + 1 tbsp extra virgin olive oil
- ½ tsp sea salt
- ½ tsp pepper
Directions
- Step 1
- To cook the lentils, add them to a large sauce pan and cover with water. Add the bay leaf and clove of garlic, then bring to a boil. Reduce heat to low and let simmer. After 15 minutes, add allspice powder and 1/2 tsp of sea salt and
- Step 2
- simmer for an additional 10-15 minutes, or until the lentils are tender (for a total time of 25-30 minutes for the lentils to cook). Strain lentil from water, remove bay leaf and clove of garlic and rinse with cold water to prevent the lentils from cooking further. Transfer lentils to the fridge to let cool before assembling the salad.
- Step 3
- While the lentils are cooking, prepare and chop all of the ingredients.
- Step 4
- To assemble the tabbouleh salad. toss together the cooked and cooled lentils, sliced garlic scapes, cucumber, tomatoes, mint leaves, parsley, lemon juice, olive oil and the salt and pepper. Gently stir together until all ingredients are mixed throughout.
- Step 5
- Portion into 4 bowls or transfer to an airtight container and store in the fridge for 4-5 days.
