Quinoa Tabbouleh Recipe
Description
Quinoa Tabbouleh is a fresh, nutritious twist on the classic Middle Eastern salad. Traditionally made with bulgur, this version uses protein-packed quinoa, making it gluten-free and extra wholesome. Bursting with bright flavors from parsley, mint, tomatoes, and a zesty lemon dressing, it’s perfect as a light lunch, a side dish, or a make-ahead meal for picnics.
Ingredients (Serves 4–6)
1 cup quinoa
2 cups water or low-sodium vegetable broth
1 cup fresh parsley, finely chopped
1/2 cup fresh mint, finely chopped
2 medium tomatoes, diced
1 cucumber, diced
4 green onions, finely chopped
1/4 cup extra virgin olive oil
Juice of 2 lemons (about 1/4 cup)
1–2 cloves garlic, minced
Salt and black pepper, to taste
Optional: 1/4 tsp ground cumin or a pinch of red pepper flakes for extra flavor
Instructions
Rinse and Cook Quinoa
Rinse 1 cup quinoa under cold water to remove its natural bitterness.
In a medium saucepan, combine rinsed quinoa with 2 cups water or broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until all liquid is absorbed.
Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and allow to cool.
Prepare the Vegetables and Herbs
While quinoa cooks, chop parsley, mint, tomatoes, cucumber, and green onions. Place in a large mixing bowl.
Make the Dressing
In a small bowl, whisk together olive oil, lemon juice, minced garlic, salt, pepper, and optional spices.
Combine Salad
Add cooled quinoa to the vegetable and herb mixture. Pour the dressing over the top. Toss gently to combine.
Chill and Serve
For best flavor, refrigerate for at least 30 minutes before serving to let the flavors meld. Taste and adjust seasoning as needed.
Serve cold or at room temperature.
Preparation and Cooking Time
Preparation Time: 15 minutes
Cooking Time: 15 minutes
Chilling Time (optional): 30 minutes
Total Time: 45–60 minutes
Tips and Variations
Add protein: Toss in chickpeas, grilled chicken, or feta for a heartier salad.
Make it nutty: Sprinkle with toasted pine nuts or slivered almonds.
Spice it up: Add a pinch of cayenne or red pepper flakes for a kick.
Storage: Keeps well in an airtight container in the fridge for up to 3 days.
Q&A Section
Q1: Can I use bulgur instead of quinoa?
A: Yes! Traditional tabbouleh uses bulgur, but quinoa makes it gluten-free and adds more protein. Cook bulgur according to package instructions.
Q2: Can I prepare this salad in advance?
A: Absolutely. Quinoa Tabbouleh actually tastes better after sitting for 30 minutes to an hour, allowing the flavors to meld.
Q3: How can I make it vegan?
A: This recipe is already vegan. For extra protein, add chickpeas or tofu.
Q4: Can I freeze Quinoa Tabbouleh?
A: It’s best enjoyed fresh or refrigerated. Freezing may make the vegetables watery and affect the texture.
Q5: How do I prevent the quinoa from being mushy?
A: Rinse quinoa well before cooking and use the correct water-to-quinoa ratio. Avoid overcooking, and fluff with a fork once done.