Quinoa Tabbouleh (Easy!)
User Reviews
5
Quinoa Tabbouleh (Easy!)
Description
Quinoa Tabbouleh uses cooked quinoa as the base grain, layered with finely diced ripe vine tomatoes, thinly sliced green onions, minced garlic, and a generous amount of chopped Italian parsley. Fresh lemon juice adds brightness while salt and pepper balance the flavors.
The use of quinoa provides a light and slightly nutty texture different from traditional tabbouleh, which usually uses bulgur wheat. The salad is tossed well to combine the ingredients and can be served immediately or chilled to allow flavors to meld.
It can be enjoyed on its own as a salad, used as a dip alongside crackers or hummus, wrapped in lettuce leaves, or served with pita or naan bread. Additional optional ingredients such as mint, cucumber, red onion, chickpeas, or vegan feta cheese can be incorporated for variations.
The salad stores well in a sealed container refrigerated, best consumed within 3 to 4 days for freshness.
Ingredients
- 1/2 cup quinoa or 1 1/2 cups cooked quinoa, white
- 1-2 Italian parsley lots!, large bunches, fresh
- 2 cups vine tomatoes ripe, finely diced
- 3-4 green onions
- 1/4 cup lemon juice fresh
- 1 garlic clove
- salt to taste
- black pepper to taste
Other possible additions:
- mint fresh mint; dash of cinnamon; etc
- lemon zest
- cucumber
- chickpeas
- red onion
- balsamic vinegar
- cumin
- cinnamon
- vegan feta cheese
Instructions
- Cook quinoa: Rinse quinoa well. In a small pot over medium-high heat, add quinoa with 3/4 cups water. (Or vegetable broth for more flavor.) Bring to a light boil. Then cover, reduce heat, and simmer for about 15 minutes or until liquid has absorbed.
- While quinoa is cooking, prepare the rest of the ingredients: Finely dice tomatoes. (I remove the excess liquid and seeds.) Thinly slice green onions. Mince garlic. Then place tomatoes, onions, and garlic in a large bowl.
- Finely chop the parsley, thick stems removed. (I use a food processor since there's a large amount, but feel free to hand-chop.) Add to bowl.
- Juice the lemons and to bowl.
- Let the cooked quinoa cool slightly before adding to the rest of the ingredients. After quinoa is added, toss well to combine. Salt and pepper to taste. (I start with about 1/8 tsp. salt and add more as needed.)
- You can serve it immediately, but it tastes best after it chills in the fridge for a few hours or overnight to let the flavors combine.
Notes
- This recipe yields about 4 heaping cups of tabbouleh, suitable as a side or light main.
- Flat-leaf Italian parsley is preferred, but curly parsley works as well.
- If using fresh mint, add it along with the parsley during chopping for best incorporation.
- Store the tabbouleh in an airtight container in the refrigerator, and consume within 3-4 days for optimal freshness.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6(2/3-cup servings)
Amount Per Serving
Calories 75 kcal
% Daily Value*
| Calories | 75kcal | 4% |
| Carbohydrates | 14g | 5% |
| Protein | 3g | 6% |
| Fat | 1g | 2% |
| Saturated Fat | 1g | 5% |
| Potassium | 351mg | 7% |
| Fiber | 3g | 12% |
| Sugar | 3g | 6% |
| Vitamin A | 1559IU | 31% |
| Vitamin C | 30mg | 33% |
| Calcium | 35mg | 4% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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