Mediterranean Quinoa Chickpea Tabbouleh Salad
⏱️ Time Required
Prep time: 15–20 minutes
Cook time (quinoa): 12–15 minutes
Total time: 35–45 minutes
Ingredients
For the salad
1 cup quinoa, rinsed
2 cups water or veggie broth
1 can (15 oz) chickpeas, drained & rinsed
1 ½ cups cherry tomatoes, halved
1 large cucumber, diced
3 cups fresh parsley, finely chopped
½ cup fresh mint, finely chopped
4 green onions, thinly sliced
For the dressing
⅓ cup extra-virgin olive oil
¼ cup fresh lemon juice (about 2 lemons)
1–2 garlic cloves, mince
1 tsp salt
½ tsp black pepper
Optional: ½ tsp sumac or a pinch of cumin for Mediterranean flavor
Instructions
1. Cook the quinoa
Add quinoa and water (or broth) to a pot.
Bring to a boil, then reduce to low, cover, and simmer for 12–15 minutes until fluffy.
Let cool completely (important so the herbs stay fresh).
2. Prep the veggies and herbs
Chop parsley and mint VERY finely (classic tabbouleh texture!).
Dice cucumber, halve tomatoes, and slice green onions.
3. Make the dressing
Whisk olive oil, lemon juice, garlic, salt, pepper, and optional spices.
4. Assemble
Combine cooled quinoa, chickpeas, herbs, and vegetables in a large bowl.
Pour dressing over and toss gently.
5. Chill (optional)
Let sit 20–30 minutes for flavors to meld.
Tips & Variations
Add feta or olives for more Mediterranean richness.
Swap quinoa for bulgur to make it more traditional.
For meal prep: keeps 34 days refrigerated and actually gets better on day two.
Add chopped avocado right before serving for a creamy touch.
Nutritional Information
Calories: ~285
Carbohydrates: ~33–35 g
Fiber: ~6–7 g
Sugars: ~3–4 g
Fat: ~12–14 g
Sodium: ~300–350 mg (varies with added salt & chickpeas)