Classic tabbouleh gets its gluten swapped out here, green lentils step in for bulgur wheat, which makes it gluten-free and turns up the prebiotic volume significantly. Everything else stays true to the original: piles of fresh herbs, a bold hit of lemon, good olive oil. At 11 grams of fiber per serving from the lentils alone, this tabbouleh has earned its spot on this list.
Ingredients
- 1 cup green or Puy lentils, rinsed
- 2 large bunches flat-leaf parsley, finely chopped (about 3 cups)
- 1/2 cup fresh mint leaves, finely chopped
- 4 spring onions, thinly sliced
- 2 medium tomatoes, finely diced and drained
- 1 small cucumber, finely diced
- Juice of 2 lemons
- 4 tbsp extra virgin olive oil
- 1/2 tsp allspice (optional)
- Salt and black pepper
Instructions
- Cook lentils in salted boiling water for 18-20 minutes until just tender but still holding their shape. Drain and spread on a plate to cool completely.
- Prepare all vegetables and herbs while lentils cool.
- Combine cooled lentils, parsley, mint, spring onions, tomatoes, and cucumber in a large bowl. Add lemon juice, olive oil, allspice, salt, and pepper. Toss well.
- Taste and adjust lemon, olive oil, and salt — this salad should taste bright and assertive. Rest 15 minutes before serving for flavors to develop.
Nutrition Facts (per serving)
| Calories | 285 |
| Total fat | 14g |
| Total carbohydrates | 30g |
| Dietary fiber | 11g |
| Protein | 12g |
| Sodium | 190mg |
Why This Is Good for Your Gut
Green lentils are among the most prebiotic-dense legumes available, with 11g of fiber per serving feeding Bifidobacterium and Lactobacillus. Parsley is rich in anti-inflammatory polyphenols apigenin and luteolin. Fresh mint has carminative properties that reduce gas and bloating. Olive oil's polyphenols selectively support beneficial bacteria.
Let it sit those full 15 minutes before serving. The flavors genuinely come together and it's worth the wait.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.