Broccoli Tabbouleh Bowl with Lentils
This broccoli tabbouleh with lentils is the perfect lunch! You can make it ahead, it’s super filling, and so good for you. It’s fun, gluten-free, and it has all the flavor of tabbouleh that you know and love. It will become an instant favorite!
I’m so excited to be telling you about my friend Lindsay’s cookbook! I mentioned it in my last What’s Poppin’, but I had a chance to make a recipe from the book and it was D-E-L-I-C-I-O-U-S. SO good. I got to enjoy it for lunch immediately after photographing it (best job ever!) and I had it again for dinner because I loved it so much!
Let’s back it up a little, though, and discuss this book. Lindsay is the beautiful and talented owner, recipe developer, and photographer of the blog Cotter Crunch. Her book is titled Nourishing Superfood Bowls, and it includes 75 recipes that are all gluten-free, healthy, and nourishing.
Recipes I have bookmarked in her book:
- Curried Lentil Bowls
- Mediterranean Layered Lentil Salad Bowls (apparently I have a thing for lentils)
- Avocado Pesto Mexican Pasta Bowls
- Loaded Sweet Potato Nacho Salad Bowls
- Baja Fish Taco Bowls
- Mojo Salmon Bowls
- Chopped Superfood Power Salad Bowl
- Rum Raisin Yogurt Oatmeal Crisp Bowls
Don’t they all sound amazing?
One note about this book: If you have food allergies like my family (nuts, sesame), there will a fair amount of recipes that you won’t be able to make exactly as written. However, there are very few recipes where the nuts or sesame are a key component of the recipe. It’s something I wanted to mention, but I know all you food allergy moms and dads know how to figure that stuff out and substitute with different ingredients as necessary.
However, if you’re allergic to or avoiding gluten or dairy, this book is PERFECT for you. It will be your new bestie.
About this broccoli tabbouleh:
I absolutely love tabbouleh, but I’m super picky about it. I don’t want too much onion, and the lemon has to taste super fresh. If I had a choice, I’d choose flat leaf Italian parsley over curly parsley. I often find myself reaching for the flavors of tabbouleh (parsley, lemon, tomatoes!) when I’m making other recipes, like in this lentil salad and this barley salad. Even this hummus without tahini is loaded up with fresh parsley.
I’ll admit, I was both excited and a teensy tiny bit skeptical about this broccoli tabbouleh. Broccoli and lentils in my precious tabbouleh? Hmmm….
Well, as I teach my kids, it’s important to try new things because after the first bite, I immediately placed this recipe in my regular meal prep rotation. I’ll be making it again, and I’ll be making it soon. It’s so yummy and Ben loves it too.
Lindsay recommends topping this broccoli tabbouleh bowl with kefir yogurt and feta. I topped it with some plain Greek yogurt and feta the first time I ate it and the second time, I had it with no toppings. It was delicious both ways but I love the creamy tanginess the yogurt adds.
To make vegan or dairy-free: Omit the yogurt and feta toppings or choose non-dairy alternatives.
PS: Love lentils? These one pot green lentils with kale and sweet potatoes is a popular recipe! Everyone also loves this lentil soup recipe with pasta. Lentils and pasta — the textures of the two complement each other so well!
- 1 cup uncooked green or red lentils
- 2 cups reduced sodium chicken or vegetable broth
- 2 cups broccoli florets or broccoli rabe, divided
- 1/2 to 2/3 cup chopped fresh parsley
- 4 mint leaves, plus extra for garnish
- 1 cup grape tomatoes
- 1/4 teaspoon fine sea salt or kosher salt, divided
- 1/4 cup chopped green onions
- 1/2 lemon, plus extra for garnish
- 3 tablespoons extra virgin olive oil
- pepper to taste
- feta crumbles, optional, for topping
- 2-3 tablespoons kefir yogurt cheese or Greek yogurt for topping
- Cook the lentils according to the package directions, replacing the water with broth. Once cooked, fluff with a fork, place in a bowl and set aside.
- In a food processor, add 1 cup of broccoli florets and pulse until a rice is formed. Remove, place in a bowl and repeat for the second cup of broccoli florets. Set aside.
- Remove the stems of the parsley and mint, and place in the food processor. Add the tomatoes and pulse to chop together. Add 1/8 teaspoon of salt when you process the herbs and tomatoes.
- In the bowl with the broccoli rice, add the tomatoes and herbs, and mix in the green onion. Press out extra water from the herb and vegetable mixture after it's chopped and mixed.
- Add the broccoli rice mixture to the lentil bowl, and add a squeeze of lemon juice, olive oil, and remaining salt and pepper. Mix well, taste and adjust seasoning and olive oil as needed.
- Serve in 2 bowls and garnish with sliced lemon and mint leaves. Top the bowl with feta crumbles and kefir yogurt cheese, if desired.
- Omit the feta and yogurt/cheese for the vegan version
- Nutrition information does not include feta or yogurt/kefir yogurt cheese
Nutrition Information:Yield: 2 Serving Size: 1/2 of recipe
Amount Per Serving: Calories: 486Total Fat: 23gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 18gCholesterol: 36mgSodium: 726mgCarbohydrates: 44gFiber: 18gSugar: 10gProtein: 33g
RachelCooks.com sometimes provides nutritional information, but these figures should be considered estimates, as they are not calculated by a registered dietician. Please consult a medical professional for any specific nutrition, diet, or allergy advice.
Husband’s take: Honestly, Ben doesn’t really like it when I mess with classic recipes, so I anticipated him not liking this, but he loved it! Good job, Lindsay. ;)
Changes I would make: None are necessary, but I will say we got more like 3-4 servings out of this (a few lunches and a couple side servings). If you were making it your full dinner, it may only serve two as the recipe suggests.
Difficulty: Really easy! You could prep the lentils (or use canned!) a day in advance and keep them in the fridge if you wanted to speed things along a little.