Flavors Worth Savoring
Quinoa Tabbouleh
Quinoa Tabbouleh is a fresh, flavorful salad that’s perfect as a light lunch, a vibrant side dish, or a healthy potluck option. A modern twist on the classic Middle Eastern tabbouleh, this recipe swaps traditional bulgur for protein-rich quinoa, making it gluten-free and even more nutritious. Packed with fresh herbs, juicy tomatoes, crisp cucumbers, and a tangy lemon dressing, it’s a dish that’s as nourishing as it is delicious.
Recipe Overview
| Dish Type | Salad/Side Dish |
|---|---|
| Serving Size | 4 servings |
| Difficulty Level | Easy |
| Cooking Time | 15 minutes |
| Overall Prep Time | 30 minutes |
| Calories | ~220 kcal per serving |
Table of Contents
- Why You’ll Love Quinoa Tabbouleh
- Ingredients for Quinoa Tabbouleh
- Step-by-Step Preparation Method
- Cooking the Quinoa
- Prepping the Vegetables
- Making the Dressing
- Combining It All
- Tips for the Perfect Quinoa Tabbouleh
- How to Serve Quinoa Tabbouleh
- Key Takeaways and Variations
Why You’ll Love Quinoa Tabbouleh
Quinoa Tabbouleh offers a refreshing blend of bright, tangy, and earthy flavors. The quinoa provides a fluffy texture and a complete protein source, making it a fantastic dish for vegetarians, vegans, or anyone seeking a healthy, satisfying salad. The fresh herbs and lemon dressing give this dish its signature zing.
Ingredients for Quinoa Tabbouleh
For the Salad:
- 1 cup (185g) quinoa
- 2 cups (480ml) water or vegetable broth
- 1 cup (150g) cherry tomatoes, halved or quartered
- 1 medium cucumber, diced
- ½ cup (75g) red onion, finely chopped
- 1 cup fresh parsley, finely chopped
- ½ cup fresh mint leaves, finely chopped
For the Dressing:
- 3 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon lemon zest
- 1 garlic clove, minced
- ½ teaspoon salt
- ¼ teaspoon black pepper
Step-by-Step Preparation Method
Step 1: Cooking the Quinoa
- Rinse the quinoa: Place the quinoa in a fine mesh strainer and rinse under cold water for 1-2 minutes. This removes its natural bitter coating.
- Cook the quinoa: In a medium saucepan, combine the rinsed quinoa and water (or vegetable broth). Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes or until the liquid is absorbed.
- Cool the quinoa: Remove from heat, fluff with a fork, and let it cool to room temperature.
Step 2: Prepping the Vegetables
- Chop the herbs: Finely chop the parsley and mint leaves. For best results, use a sharp knife to avoid bruising the herbs.
- Dice the vegetables: Chop the cucumber, cherry tomatoes, and red onion into small, uniform pieces.
Step 3: Making the Dressing
- Combine ingredients: In a small bowl, whisk together the olive oil, lemon juice, lemon zest, minced garlic, salt, and pepper.
- Taste and adjust: Taste the dressing and adjust the seasoning or lemon juice to your preference.
Step 4: Combining It All
- Mix the salad: In a large mixing bowl, combine the cooled quinoa, chopped vegetables, parsley, and mint.
- Add the dressing: Pour the dressing over the quinoa mixture and toss gently until everything is well coated.
- Chill and serve: Cover and refrigerate for at least 15 minutes before serving to allow the flavors to meld.
Tips for the Perfect Quinoa Tabbouleh
- Cool Quinoa Completely: Adding warm quinoa can wilt the fresh herbs and vegetables. Let it cool to room temperature before mixing.
- Fresh Herbs are Key: Use fresh parsley and mint for the best flavor. Avoid dried herbs for this recipe.
- Uniform Chopping: Chop vegetables into small, consistent pieces for even distribution and better texture.
- Make It Ahead: Quinoa Tabbouleh tastes even better the next day as the flavors develop.
How to Serve Quinoa Tabbouleh
Serve Quinoa Tabbouleh as a refreshing side dish with grilled chicken, fish, or falafel. It also makes an excellent standalone lunch option when paired with warm pita bread or hummus. For a complete meal, top with feta cheese or chickpeas for added protein.
Diet Compatibility:
This recipe is suitable for the following diets:
Mediterranean Diet: It incorporates classic Mediterranean ingredients like olive oil, fresh herbs, and vegetables.
Low-FODMAP Diet: This version uses Low-FODMAP portions of ingredients, making it suitable for those with digestive sensitivities.
Gluten-Free Diet: Using quinoa instead of bulgur wheat makes this dish 100% gluten-free.
Plant-Based Diet: As a vegetarian dish with no animal products, this recipe is perfect for those following a plant-based diet.
Keto Diet (With Modification): While quinoa is not typically keto-friendly due to its carb content, you can reduce the quinoa portion or mix it with cauliflower rice for a more keto-compatible version.
Key Takeaways and Variations
- Why This Dish Stands Out: It’s light, healthy, and packed with fresh flavors, making it versatile for any occasion.
- Flavor Variations:
- Add Protein: Stir in chickpeas, grilled shrimp, or shredded chicken for a heartier dish.
- Extra Crunch: Toss in chopped almonds, sunflower seeds, or pomegranate arils for added texture.
- Storage Tips: Store leftovers in an airtight container in the fridge for up to 3 days. Stir before serving, and add a squeeze of lemon if needed.
