I love it when a recipe becomes an instant family classic! This lentil tabbouleh and butternut squash recipe is not only filling and a complete meal, but was gobbled up by all of us in a ridiculously short period of time. Even our toddler couldn’t stop eating the beans and squash flavored with maple syrup, garlic, sumac, lime and parsley.
What is lentil tabbouleh?
Lentil tabbouleh is a variation of the tabbouleh with bulgur many of you may be familiar with. It is perfect for fall and winter as it doesn’t rely on tomatoes, but instead focuses on late season vegetables like butternut squash and peppers. These tend to fare better throughout the winter months making this a delicious meal on a snowy day.
How do lentils and squash fit into the Mediterranean Diet?
Both lentils and squash are staples of any Mediterranean Diet meal plan. Lentils are very high in polyphenols which have been shown to help reduce risk of heart disease, type 2 diabetes and potentially cancer while improving both the brain and the gut microbiome. Lentils also have one of the highest antioxidant levels compared to other legumes. Butternut squash is also high in both polyphenols and antioxidants and it’s skin has been shown to be helpful in lowering blood glucose. The entire meal is packed with fiber and lots of nutritional goodness.
A quick meal
The trick to making this meal lickety split is to cut the squash thinly and to get it in the oven first and then to start prepping the tabbouleh. If you are making the lentils at home, start them cooking right away also so they have time to cool down. This dish is amazing served warm or cold. Personally, I loved it just a little on the warm side.
What is Sumac?
Sumac is a spice that has a pungent, tart flavor. It is used mostly in middle eastern cooking and is well known as a salad dressing ingredient in Fattoush Salad. Sumac has a very unique flavor, but in this recipe, you can substitute paprika if you don’t have sumac.
Lentil Tabbouleh with Roasted Squash
Ingredients
Squash Prep
- 1 ripe butternut squash, sliced thinly in half-moons
- 1/4 cup extra virgin olive oil
- 2 tbsp maple syrup
- 4 garlic clove, minced
- 1 tbsp sumac (it offers great taste, but it can be replaced with paprika for a mild version)
- salt and pepper, to taste
Lentil Prep
- 2 cups cooked lentils (canned or prepped at home with 3/4 cup dried lentils)
Tabbouleh Prep
- 1/4 cup yellow bell pepper, chopped
- 1/4 cup red bell pepper, chopped
- 1/4 cup red onion, chopped
- 1/2 garlic clove, chopped
- 1 lime, juiced
- 3 tbsp extra virgin olive oil
- 1/2 cup fresh parsley, sliced
- salt and pepper
Instructions
- Preheat the oven to 425º F.
- Line a baking sheet with parchment paper (you may need more then 1 baking sheet) and arrange the squash half-moons. Season them with olive oil, maple syrup, garlic, sumac, salt and pepper. Roast for 25 minutes, or until golden brown.
- To make the tabbouleh, mix the lentils, yellow bell pepper, red bell pepper, red onion, garlic clove, lime juice, olive oil, fresh parsley, salt and pepper.
- Serve with the roasted squash and fresh parsley.
Nutrition
About the Author: Mediterranean Living
Although this dish looks very good, tabbouleh, also known as tabouli, is a traditional salad from Arab cuisine that is very popular in countries like Lebanon, Syria, Jordan, and Palestine. It’s worth noting that tabbouleh is not a dish from Spanish cuisine.
The base of tabbouleh is bulgur wheat, mixed with a large amount of finely chopped fresh herbs such as parsley, mint, and tomatoes. It’s often served as a side dish to meat, chicken, or fish dishes, or as a vegetarian option. In addition to being a very healthy and nutritious salad, Tabbouleh is very tasty and refreshing due to its fresh ingredients and unique combination of flavors.
In Spain, lentils are typically eaten in stew form. There are many variations, as many as families. The most common one includes cured bacon and chorizo, although there are also “lentejas viudas” that only include vegetables (suitable for vegans).