Lentil Tabbouleh with Grilled Chicken
Lentil tabbouleh with grilled chicken is my favorite tabbouleh recipe. Super delicious, very easy, and a quick meal that makes a perfect healthy dinner.
Ingredients
Lentil Tabbouleh
- 5 scallions
- 1 bunch of fresh mint leaves, (about 1 cup)
- 2-3 bunches of fresh parsley, (about 4-6 cups)
- 2 Roma tomatoes or 3 tomatoes on the vine
- Juice of 1 lemon or lime, (2 tbsp.)
- 2 tablespoon olive oil
- 2/3 cup uncooked lentils
- 1 teaspoon salt
Tahini Sauce
- 1 tablespoon tahini paste
- ¼ teaspoon lime juice
- Pinch of salt, (or to taste)
- 1 tablespoon cold water, (more depending on how saucy you like your sauce)
- 1/8 teaspoon ground cumin seeds
Instructions
Lentil Tabbouleh
- Rinse your lentils under tap water in a strainer.
- Add the rinsed lentils and water (3 parts water to 1 part lentils) to a pot and bring the water to a boil, then lower the heat to a gentle simmer for about 20-25 mins until the lentils are tender.
- Add in the salt and set aside to cool.
Herb Blend
- Place the scallions and mint in your food processor and process until they’re finely minced, but not bruised.
- Remove them into a large bowl and set aside.
- Using the same food processor, start pulsing the parsley in four batches, making sure not to fill the processor bowl more than halfway. It’s always better to pulse rather than process to make sure the parsley is the same size.
- Remove the parsley and add it to the bowl with the mint and scallion mixture.
- Repeat until all the parsley is done.
- Finely chop the tomatoes, then add them into the parsley mixture.
- Toss the parsley, tomatoes and mint scallion mixture, then add in the cooked lentils, salt, lemon juice and olive oil.
Tahini Sauce
- In a bowl, whisk the tahini with lime juice and salt.
- Thin out the sauce with water to your desired consistency. Adding a tablespoon of water will make a thick sauce, so I recommend starting there and adding more water if you need to.
- Taste and adjust the salt, cumin or more lime to your taste.
- Add a thin drizzle on top of the tabbouleh salad, or serve on the side.
Chicken
- Slice each chicken breast in half, then season with all the ingredients.
- Grill the chicken on medium-high heat for 5-7 mins per side (depending on the thickness of your chicken). Remove from heat and allow to rest for 5 minutes.
- Serve alongside the salad with tahini sauce.
Notes
This recipe will yield four servings of lentil tabbouleh.
To achieve finely-chopped parsley without any actual chopping, pulse (never process) the parsley in batches in your food processor. Pulse each portion until it’s finally chopped but not mushed.
You will notice a change in texture and body of the tahini paste when you first mix it with the lime juice and salt. Don’t worry, it will become silky smooth with the water and constant whisking. Whisk the water in right away and then add the cumin at the end.
Before cooking your lentils, rinse them thoroughly in cold water. Always cook the lentils on low heat to avoid them becoming mushy, and NEVER salt the lentils before they are fully cooked.
I recommend cooking lentils in large batches. You can store them in the fridge for up to a week or in the freezer for up to 6 months.
This dish is best enjoyed the same day it's made, but leftovers can be stored in an airtight container in the refrigerator for 2-3 days.
Nutrition Info Per Serving
Nutrition Facts
Lentil Tabbouleh with Grilled Chicken
Amount per Serving
Calories
345
% Daily Value*
Fat
15.4
g
24
%
Saturated Fat
2.2
g
11
%
Trans Fat
0
g
Polyunsaturated Fat
1.4
g
Monounsaturated Fat
7.9
g
Cholesterol
0
mg
0
%
Sodium
781.8
mg
33
%
Potassium
874.6
mg
25
%
Carbohydrates
32
g
11
%
Fiber
13.1
g
52
%
Sugar
5.8
g
6
%
Protein
25.3
g
51
%
Vitamin A
8430
IU
169
%
Vitamin C
209.4
mg
254
%
Calcium
140
mg
14
%
Iron
6.8
mg
38
%
Net carbs
18.9
g
* Percent Daily Values are based on a 2000 calorie diet.