Quinoa Chickpea Tabbouleh Salad
A refreshing twist on traditional tabbouleh, this version replaces bulgur with fluffy quinoa and adds chickpeas for an extra protein punch. Loaded with parsley, mint, cucumber, and tomatoes, and tossed in a lemony olive oil dressing — it’s light, nutritious, and totally delicious.
⏱ Time
Prep Time: 15 minutes
Cook Time: 15 minutes (for quinoa)
Total Time: 30 minute
Ingredients
For the Salad:
1 cup uncooked quinoa (or 2½ cups cooked)
1 can (15 oz) chickpeas, drained and rinsed
1 cup cherry tomatoes, diced
1 cup cucumber, diced (peel if desired)
½ cup red onion or green onion, finely chopped
1½ cups fresh parsley, finely chopped
½ cup fresh mint leaves, chopped
Optional: ½ avocado, diced
For the Lemon Olive Oil Dressing:
¼ cup extra virgin olive oil
Juice of 2 lemons (~¼ cup)
1 garlic clove, minced or grated
½ tsp sea salt
¼ tsp black pepper
Optional: ¼ tsp ground cumin or sumac for depth
Instructions
1. Cook the Quinoa:
Rinse quinoa under cold water.
In a saucepan, combine quinoa with 2 cups water and a pinch of salt.
Bring to boil, then reduce heat and simmer covered for 12–15 minutes until water is absorbed.
Fluff with fork and let cool completely.
2. Make the Dressing:
Whisk together olive oil, lemon juice, garlic, salt, pepper, and cumin (if using). Set aside.
3. Assemble the Salad:
In a large bowl, combine cooled quinoa, chickpeas, tomatoes, cucumber, onion, parsley, and mint.
Pour over dressing and toss well to combine.
Chill for 15–30 minutes before serving to let flavors meld.
Notes & Tips
Make it ahead: Tastes even better the next day!
Add cheese: Top with crumbled feta for a creamy, tangy touch.
Bulk it up: Serve over greens or with grilled chicken, falafel, or salmon.
❓ Frequently asked questions FAQs
Q: Can I use canned lentils instead of chickpeas?
A: Yes, canned green or brown lentils work well too.
Q: How long does it last?
A: Keeps 3–4 days refrigerated in an airtight container.
Q: Is this salad gluten-free?
A: Yes! Quinoa is naturally gluten-free, unlike bulgur.
Nutritional Information
Calories: 350
Protein: 12g
Carbs: 40g
Fat: 16g
Fiber:7g
Sugar: 3g
Sodium: ~300mg