Quinoa Tabbouleh
User Reviews
5
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Prep Time
10 mins
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Cook Time
12 mins
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Total Time
22 mins
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Servings
4 servings
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Calories
356 kcal
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Course
Salad
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Cuisine
Mediterranean
Quinoa Tabbouleh
Description
This Quinoa Tabbouleh recipe uses quinoa toasted in a dry pan to bring out its nutty flavor before simmering in water until tender. The cooked quinoa is then cooled, preventing the fresh ingredients from wilting when combined.
Chopped parsley, mint, green onions, and tomatoes form the core of the salad, bringing fresh, herbaceous, and slightly peppery notes. The dressing made from extra virgin olive oil, lemon juice, salt, and pepper binds the ingredients and enhances the flavors with acidity and richness.
Whether served as a refreshing side or a light lunch, this version of tabbouleh highlights quinoa as a wholesome grain substitute for bulgur, making the salad gluten-free and filling.
For best results, wash and dry herbs well in advance and consider storing the salad and dressing separately when preparing ahead, tossing just before serving to maintain freshness. Green onions can be substituted with other onion varieties, and mint may be omitted or replaced with dried mint if needed.
Ingredients
- ½ cup quinoa
- ¾ cup water
- 3 bunches parsley finely chopped (3 cups)
- ¼ cup mint finely chopped, fresh
- 4 green onions very finely chopped
- 2 tomato finely chopped
- ½ cup extra virgin olive oil
- ½ cup lemon juice
- ½ teaspoon salt
- ½ teaspoon black pepper
Instructions
- Heat a small saucepan over medium-high heat. Add the quinoa to a dry pan and toast it, stirring frequently until you start to hear the quinoa pop and the color becomes golden brown, about 5 minutes.
- Add water, bring the mixture to a boil, then reduce to a simmer and cook covered until the quinoa is tender, about 15 minutes. Turn off the heat and let the quinoa rest for 5 minutes. Fluff and allow to cool at room temperature.
- While the quinoa cools, make the dressing by stirring together olive oil, lemon juice, salt and pepper.
- In a large bowl, place the chopped parsley, chopped mint leaves, green onions and tomatoes. Add the quinoa and pour the dressing into the bowl. Stir gently to combine. Serve at room temperature or cold.
Notes
- Store leftovers in an airtight container in the fridge for 2-3 days, although parsley may become waterlogged after one day.
- Wash and dry parsley a day or two ahead for better texture during chopping.
- Make ahead by keeping dressing and salad ingredients separate, combining before serving.
- Green onions can be swapped for white or red onions, and mint can be omitted or replaced with dried mint as preferred.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 356 kcal
% Daily Value*
| Calories | 356kcal | 18% |
| Carbohydrates | 22g | 7% |
| Protein | 5g | 10% |
| Fat | 29g | 45% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 20g | 100% |
| Sodium | 325mg | 14% |
| Potassium | 586mg | 12% |
| Fiber | 4g | 16% |
| Sugar | 3g | 6% |
| Vitamin A | 4359IU | 87% |
| Vitamin C | 80mg | 89% |
| Calcium | 95mg | 10% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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