Quinoa Tabbouleh
User Reviews
5
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Prep Time
30 mins
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Cook Time
10 mins
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Servings
8 servings
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Calories
172 kcal
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Course
Side Dish
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Cuisine
Middle Eastern
Quinoa Tabbouleh
Description
This Quinoa Tabbouleh starts by cooking quinoa in salted water until fluffy, then cooling it to room temperature or chilling. The quinoa is tossed with finely chopped Italian flat-leaf parsley and mint, diced tomato and peeled cucumber, sliced green onions, and minced garlic. A dressing made from fresh lemon juice, extra virgin olive oil, salt, and black pepper ties the flavors together with a citrusy kick and slight richness from the oil.
The herbal notes from parsley and mint pair with the fresh vegetables for a refreshing profile, suited for warm weather or alongside grilled foods. The quinoa base adds protein and a pleasant texture that sets it apart from traditional tabbouleh.
For best results, use English or hot house cucumbers to avoid bitterness and watery texture. Store leftovers in the refrigerator, where flavors will develop further.
Ingredients
- 3/4 cup quinoa
- 1 1/2 cup water cold
- 1/4 teaspoon kosher salt
- 1 bunch flat-leaf parsley stems removed, chopped fine in a food processor or by hand, Italian
- 1 tomato diced
- 1 cucumber peeled and diced
- 6 mint leaf finely chopped (or pop them in the food processor with the parsley, fresh
- 2 green onions thinly sliced
- 2 cloves garlic minced
- 2 Tablespoons lemon juice fresh
- 3 Tablespoons extra virgin olive oil
- 1 teaspoon kosher salt
- 1/2 teaspoon black pepper ground
Instructions
- Rinse quinoa in cold water.
- bring 1 1/2 cups water to a boil with 1/4 teaspoon salt in a medium saucepan. Add quinoa.
- Reduce heat and cover. Cook 15-20 minutes or until quinoa is light and fluffy.
- Chill quinoa in fridge or at room temperature before tossing with remaining ingredients.
- In a large bowl, mix the olive oil, lemon juice, salt and pepper.
- Add 2 cups of cooked, cooled quinoa, chopped, onions, cucumbers and tomatoes. Adjust seasoning. Chill until ready to serve.
- Makes 4 cups
Notes
- Italian or flat-leaf parsley is preferred for its flavor over curly parsley in this salad.
- Use English or hot house cucumbers for a thinner skin and fewer seeds, improving the salad's texture.
- Store any leftovers refrigerated to maintain freshness and flavor development.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8servings
Amount Per Serving
Calories 172 kcal
% Daily Value*
| Serving | 1serving | |
| Calories | 172kcal | 9% |
| Carbohydrates | 22g | 7% |
| Protein | 5g | 10% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 4g | 20% |
| Sodium | 370mg | 15% |
| Potassium | 279mg | 6% |
| Fiber | 3g | 12% |
| Sugar | 1g | 2% |
| Vitamin A | 223IU | 4% |
| Vitamin C | 6mg | 7% |
| Calcium | 29mg | 3% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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