Soaked Lentil Tabbouleh with Cracked Wheat and Herbs

Middle Eastern Xerophagy Published June 11, 2026

Most tabbouleh is mostly parsley. This one keeps the avalanche of herbs but folds in soaked-not-cooked brown lentils and soaked fine bulgur, so it actually feeds you. The lentils stay nutty and firm with a daylong cold soak, the bulgur softens just from the lemon juice and tomato water, and nothing ever touches heat or oil. It is bright, sour, green, and genuinely filling — a real meal for a strict day, not a garnish.

On a xerophagy day this is complete as written. On an oil day, a glug of good olive oil turns it into a proper Levantine spread; on a no-oil cooked day you can simmer the lentils for ten minutes instead of soaking. For fish days, a tin of drained sardines folded in makes it a full plate.

FASTING LEVEL: Xerophagy (no oil, no cooking)
SERVINGS: 4
TIME: 8 hours soaking (mostly unattended) + 20 minutes assembly

INGREDIENTS

- 3/4 cup (140g) small brown or green lentils, soaked 8 hours
- 1/2 cup (90g) fine bulgur wheat (#1 grade)
- 3 large ripe tomatoes, finely diced (reserve juices)
- 2 large bunches flat-leaf parsley, finely chopped (about 3 cups)
- 1/2 cup chopped fresh mint
- 4 scallions, thinly sliced
- Juice of 2-3 lemons (about 1/3 cup)
- 1 teaspoon salt, or to taste
- 1/2 teaspoon ground allspice
- 1/4 cup raw sunflower seeds (optional, for crunch and protein)

METHOD

1. Soak the lentils in plenty of cold water for at least 8 hours or overnight. They should be tender enough to bite through but still hold their shape. Drain well and pat dry.

2. Put the fine bulgur in a bowl. Pour over the reserved tomato juices plus half the lemon juice. Toss and let sit 20 minutes — the bulgur softens entirely from the acid and juice, no boiling needed.

3. In a large bowl, combine the drained lentils, softened bulgur, diced tomatoes, parsley, mint, and scallions.

4. Add the remaining lemon juice, salt, and allspice. Toss thoroughly with your hands so the bulgur and lentils get coated in the herb-and-acid mix.

5. Taste and adjust — tabbouleh should be aggressively lemony and well salted. Fold in sunflower seeds just before serving so they stay crunchy.

NOTES

- On oil days, add 3-4 tablespoons olive oil for a richer, classic version.
- If you forgot to soak the lentils, simmer them 12-15 minutes until just tender, drain, and cool — this makes it a no-oil cooked dish (fast_without_oil) instead.
- The salad keeps a day in the fridge but the parsley dulls; make it the day you eat it.
- On fish days, fold in drained canned sardines or a flaked tin of tuna for a full protein plate.