Lentil Tabbouleh Cups with Tomato and Parsley
Bright, herby lentil tabbouleh cups with tomato, lemon, and a generous handful of parsley. A fresh plant-based snack that delivers a meaningful dose of iron, with vitamin C from lemon and tomato to help your body absorb it.
- Prep
- 15 min
- Cook
- 0 min
- Total
- 15 min
- Servings
- 1
Ingredients
- 150gcooked green or brown lentils (canned, rinsed, or pre-cooked)
- 30gfresh flat-leaf parsley, finely chopped (about 1 large handful)
- 100gripe tomato, finely diced (about 1 small)
- 30gcucumber, finely diced
- 20gred onion, finely chopped
- 1tbspextra-virgin olive oil
- 1.5tbspfresh lemon juice (about half a lemon)
- 0.25tspsalt
- 1pinchblack pepper
- 4leavesbaby gem or little gem lettuce, for cups
Instructions
- 01
If using canned lentils, drain and rinse them well under cold water, then pat dry. Add to a medium mixing bowl.
- 02
Finely chop the parsley, then dice the tomato, cucumber, and red onion. Add them all to the bowl with the lentils.
- 03
In a small cup, whisk together the olive oil, lemon juice, salt, and black pepper.
- 04
Pour the dressing over the lentil mixture and toss gently until everything is coated. Taste and add a little more lemon or salt if you like.
- 05
Separate the lettuce leaves into small cups and spoon the lentil tabbouleh into each one. Serve right away, or chill for 10 minutes for a fresher, brighter snack.
Nutrition (per serving)
- Calories
- 320kcal
- Protein
- 15g
- Carbs
- 35g
- Fat
- 15g
- Fiber
- 13g
- Selenium
- 4mcg
- Zinc
- 2.2mg
- Iron
- 7.2mg
- B12
- 0mcg
- Iodine
- 5mcg
- Sodium
- 620mg
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