5 from 15 votes
Quinoa Tabbouleh (Easy!)
Quinoa Tabbouleh replaces traditional bulgur with cooked quinoa combined with fresh parsley, vine tomatoes, green onions, garlic, and lemon juice. The salad is seasoned with salt and pepper and can include optional herbs and vegetables such as mint, cucumber, or vegan feta. It offers a fresh, herbaceous flavor and a light texture, suitable as a salad, dip, or side dish.
Prep Time
15 mins
Cook Time
20 mins
Total Time
35 mins
Servings:
6
(2/3-cup servings)
Calories:
75 kcal
Course:
Side Dish, Salad, Appetizer, Snacks
Cuisine:
Vegan, gluten-free
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 6 (2/3-cup servings)
Amount Per Serving
Calories 75
% 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.