Crispy Lentil Tabbouleh with Couscous
A high-protein, high-fiber tabbouleh recipe with crispy lentils and pearl couscous. The perfect side dish for late summer.
Equipment
- Cast Iron Skillet
Ingredients
- 2 cups French-style lentils, lentilles du Puy, or black lentils*, Soaked for at least 6 hours; preferably overnight
- 1 cup pearl couscous
- Flaky sea salt, like Maldon
- 1/3 cup extra-virgin olive oil, divided
- 1/3 cup chopped parsley
- 3/4 cup diced cucumber
- 1 cup halved cherry tomatoes
- 1/3 cup finely diced red onion
- 2-3 tablespoons mint leaves, minced
- 1/4 teaspoon ground sumac
- 1 lemon
Instructions
- Cover the lentils with water and soak for at least 6-8 hours, ideally overnight. You won't be boiling the lentils, so they need to be hydrated enough to crisp up in a saute pan. Alternatively, you can cover the lentils with boiling water for 4-6 hours to quick-soften.
- Heat 1 tablespoon of the olive oil in a medium saucepan over medium heat. Add the couscous and saute for 1-2 minutes, stirring occasionally, until the couscous takes on a slightly golden color. Add in 1 1/2 cups of water, then bring to a boil. Cover, reduce heat to low and simmer for 13-15 minutes until water is absorbed and couscous is cooked through.
- While the couscous is cooking, make the lentils. Drain the lentils and pat dry. Heat a cast iron skillet or other skillet over medium heat. Drizzle a small layer of olive oil in the bottom of the skillet, then add in 1/2 of the lentils. Cook, stirring often, until the lentils are crispy, about 5-8 minutes, taking care not to burn.
- Remove the lentils with a slotted spoon and transfer to a paper-towel lined plate. Sprinkle with flaky sea salt, then repeat with the remaining lentils, adding more oil first as needed.
- In a large bowl, combine the cooked couscous, crispy lentils, parsley, cucumber, tomatoes red onion, and mint.
- From one lemon, zest 1 teaspoon of zest and juice the lemon into a medium bowl. Add in the sumac, 1/2 teaspoon of salt, and whisk in the remaining olive oil. Drizzle the dressing over the salad and toss, then taste, adjusting seasoning as needed, and serve.
Notes
The lentils must be French-style or Black lentils, as they need to hold their shape after soaking. Red lentils or brown lentils will turn to mush after soaking.
Nutrition
Serving: 1servingCalories: 457kcalCarbohydrates: 65gProtein: 21gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 9gSodium: 13mgPotassium: 801mgFiber: 22gSugar: 3gVitamin A: 514IUVitamin C: 24mgCalcium: 63mgIron: 6mg