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Quinoa tabbouleh recipe

Quinoa tabbouleh recipe

  • Recipes
  • Dish type
  • Salad
  • Grain salad
  • Tabbouleh

This tabbouleh recipe is different. It's a great meal for a hot summer day. The longer it sits the better it tastes.

783 people made this

IngredientsServes: 4

  • 475ml water
  • 170g quinoa
  • 1 pinch salt
  • 4 tablespoons olive oil
  • 4 tablespoons lemon juice
  • 1/2 teaspoon sea salt
  • 3 tomatoes, diced
  • 1 cucumber, diced
  • 2 bunches spring onions, diced
  • 2 carrots, grated
  • 60g fresh parsley, chopped

MethodPrep:15min ›Cook:15min ›Ready in:30min

  1. In a saucepan bring water to the boil. Add quinoa and a pinch of salt. Reduce heat to low, cover and simmer for 15 minutes. Allow to cool to room temperature; fluff with a fork.
  2. Meanwhile, in a large bowl, combine olive oil, sea salt, lemon juice, tomatoes, cucumber, spring onions, carrots and parsley. Stir in cooled quinoa.

Flavour tips

This recipe is delish as it's written, but to boost flavour even more you can add one or any of the following in step 2: 1/2 teaspoon lemon zest, 2 tablespoons torn fresh mint leaves, 1/2 teaspoon ground cumin.

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Quinoa tabbouleh

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Reviews & ratingsAverage global rating:(936)

Reviews in English (670)

by neiciebeans

This recipe is almost the same as the one I've been using for years--minus the carrots and cukes.Helpful hints: Wash quinoa before cooking. Qunoa has a white powder-like substance on the grain that needs to be rinsed off before cooking.To speed cool quinoa--put in frig or freezer.To successfully chop rinsed (wet) parsley: remove stems and throw in food processor OR cut using kitchen scissors in a small tall-sided bowl.Another hint: remove seeds from tomatoes before dicing.-02 Jun 2003

by Alicia

I thought this was a nice, fresh, healthy salad. I took another reviewers advice and subbed the parsley for cilantro, and used halved cherry tomatoes for the tomatoes. It seemed like it was missing something so I threw in a dash of cumin. That added the complexity I was looking for. I'll make this again often.-06 Apr 2006

by MISSJENAFFLECK

This was fabulous with just one tweak. I found it was slightly bland and missing something so I searched my pantry to see what I could add. I found a jar of pimento-stuffed green olives which I sliced and mixed in and it made all the difference. I would imagine feta would work too, it just needs some kind of flavor punch. I would definitely make this again, as it is a great dish to bring to picnics or potlucks where there will be a vegetarian. Soooo good! Even my meat-and-potatoes boyfriend who shuns anything either ethnic or vegetarian loved it!!!!!!!-30 May 2006


Recipe Quinoa-Chickpea Tabbouleh

  • Calories: 370
  • Protein: 15 g
  • Total Fat: 10 g
    • Saturated Fat: 1 g
    • Unsaturated Fat: 9 g

    Tabbouleh is a Middle Eastern salad made with cous cous or bulgur, tomatoes, cucumber, and fresh herbs like parsley and mint. I substitute quinoa as the grain and add chickpeas to bump up the protein, transforming this side-dish into a substantial meal.

    • 1 cup cooked quinoa
    • ½ cup garbanzo beans (chickpeas), rinsed and drained
    • ½ cup chopped cucumber
    • ½ cup cherry or grape tomatoes, quartered
    • ½ lemon, juiced
    • 1 teaspoon olive oil
    • 1 tablespoon fresh chopped parsley (optional)
    • Salt and pepper to taste

    In a medium bowl, combine the quinoa, chickpeas, cucumber, and tomatoes.

    In a small bowl, prepare the dressing: Whisk together the lemon juice, olive oil, parsley (if using), salt and pepper.

    Pour the dressing over the salad and toss together to coat evenly.


    Tip: Quinoa is considered a whole grain, but it’s actually an edible seed that contains more protein than other starches. Toss in some beans and chopped veggies, and you’ve got a light, fresh vegetarian salad that delivers almost half of your daily recommended amount of heart-healthy fiber.

    For more delicious recipes and health tips, follow Joy on Twitter, Facebook, Pinterest and Instagram.


    Not Just For Passover Recipes: Quinoa Tabbouleh

    Here's twist on a favorite Middle Eastern salad, Tabbouleh is traditionally made with bulgur wheat. This Not Just For Passover Recipe: Quinoa Tabbouleh quinoa is gluten free and packed with fiber, protein, vitamins and minerals.

    Here's a Passover twist on one of our favorite Middle Eastern salads, Tabbouleh. Traditionally made with bulgur wheat, this quinoa version is gluten-free and packed with fiber, protein, vitamins and minerals. A light and nutritious addition to any meal, during Passover and all year round!

    Do you want to make a traditional Tabouleh salad? Classic Tabouleh is a refreshing Lebanese salad made with fresh parsley, tomatoes, scallions, and bulgur wheat with a simple olive oil, lemon, and salt dressing. Find the recipe HERE

    Print


    Preparation

    Step 1

    Bring quinoa, 1/2 tsp. salt, and 1 1/4 cups water to a boil in a medium saucepan over high heat. Reduce heat to medium-low, cover, and simmer until quinoa is tender, about 10 minutes. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.

    Step 2

    Meanwhile, whisk lemon juice and garlic in a small bowl. Gradually whisk in olive oil. Season dressing to taste with salt and pepper.

    Step 3

    Add cucumber, tomatoes, herbs, and scallions to bowl with quinoa toss to coat. Season to taste with salt and pepper. Drizzle remaining dressing over.

    Step 4

    DO AHEAD: Can be made 1 day ahead. Cover remaining dressing and quinoa separately chill.

    How would you rate Quinoa Tabbouleh ?

    I adore this recipe. However I noticed a comment about it being too oily. I’ve ALWAYS doubled the recipe except for the dressing. I left the dressing measurements for a single recipe. It still has all the amazing flavors. Also, sometimes I add some feta cheese. like a “cherry on top”. Quinoa recipes are especially good for regulating blood sugar.

    I found this recipe to be too oily. It didn't have the freshness that tabbouleh has because it felt weighted down. ugh

    Absolutely delicious! I loved the recipe although I tweaked it a little. I didn't have scallions so I subbed it with half of a white onion. I used a lime in addition to the lemon and added the zest too. Also I added a pinch of cumin because why not! The result was delicious and everyone loved it! Definitely will make again.

    Amazing amazing amazing. So simple and so delicious. I barely got this on the dinner table because my family kept sneaking spoonfuls when I turned my back.

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    Quinoa Tabbouleh

    This recipe is a vegetable-and-herb-packed salad that makes a satisfying main course for lunch.

    Traditional tabbouleh is made with bulgur wheat. Quinoa, a native grain of the high Andes, is higher in protein than bulgur wheat, gluten-free, and quinoa is easy to cook. The red variety is particularly attractive in this vegetable-and-herb-packed salad. This makes a satisfying main course for lunch.

    Food as Medicine
    Quinoa is high in magnesium – which helps relax blood vessels, resulting in fewer headaches for migraine sufferers and decreased risk of hypertension and stroke. It is also a good source of manganese, iron, copper, phosphorous, and riboflavin.

    Ingredients

    1 pound beets
    2 cups red quinoa
    1⁄2 cup extra-virgin olive oil
    1⁄4 cup freshly squeezed lemon juice
    3 garlic cloves, mashed
    1⁄2 teaspoon salt
    pinch of red pepper flakes
    1⁄3 cup chopped fresh Italian parsley
    1⁄4 cup chopped fresh mint
    3 scallions, chopped
    2 ounces arugula
    1⁄2 pomegranate, seeds removed and reserved
    1⁄4 cup chopped Marcona almonds


    Quinoa Tabbouleh

    Subscribe and get Turkey Schmurkey, my plant-based holiday eCookbook, for FREE!

    I first shared this Quinoa Tabbouleh recipe back in 2010. Time flies! Since then, I’ve made it many times and have tweaked the recipe a bit along the way. It’s perfect refrigerator fare for the warm days ahead, so I thought it was high time I revisit it.

    Tabbouleh is a popular salad with Arabic roots. Traditionally made with bulgur, tomatoes, cucumber, loads of parsley, maybe a little mint, and dressed with fresh lemon juice and olive oil, it’s a refreshing and easy lunch or dinner side (I’m happy with it as a main, actually). As a certified parsley fiend, so I’ve been a fan of the salad for many years.

    This version takes a detour from the classic and subs in quinoa for the bulgur. As most of us know by now, quinoa is a terrific power food, and a vegetarian’s best friend. It’s got protein. It’s got fiber. It’s got the kind of amino acids you’re looking for. It acts and looks like a grain, but it’s really a seed. And it’s delicious in place of the traditional bulgur in tabbouleh.

    I love how tri-color quinoa looks in this salad, but feel free to use whichever variety you like.

    Oh, and bonus: tabbouleh with quinoa instead of bulgur means it’s gluten-free!


    • quinoa 1 cup 1 cup
    • water 1 1/2 cup 1 1/2 cup
    • extra virgin olive oil 1 tbsp 1 tbsp
    • lemon (zested and juiced) 1 1
    • tomatoes (finely diced) 1 1
    • cucumber(s) (seeded and finely diced) 1 1
    • fresh parsley (chopped) 1 cup 1 cup
    • fresh mint (chopped) 1/2 cup 1/2 cup
    • salt (optional) 1/2 tsp 1/2 tsp
    • black pepper 1/4 tsp 1/4 tsp

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    Quinoa Tabbouleh Salad

    Posted By Savita

    There's always something yummy on your fork in a colorful salad like this one, which combines nutty quinoa, juicy cherry tomatoes, cucumber, mint, parsley, and a garlicky lemon dressing. I happen to call it Tabbouleh Salad, but really, it is 'Summer in a Bowl'!

    Traditional Mediterranean Tabbouleh or Tabouli Salad has cracked wheat instead of quinoa. I, however, were thinking since long to make a gluten free version of the traditional tabbouleh salad. Quinoa did that job very efficiently. Hearty, nutty, and slightly chewy, I did not feel this salad was wheat-free. even for a bite!

    You know my love for quinoa, especially in salads and lite weekday dinners, I often use quinoa instead of rice or wheat. To me, other than the healthy serving of protein and potassium, quinoa also has nutty texture which I adore. Really. you can use quinoa in almost everything. from soups, salads, to baked goods and it will not stop to amaze you. super healthy super grain. oh- I mean, seed :)

    However, my use of quinoa instead of Bulgur Wheat for this Mediterranean Staple was totally accidental. I wanted to share Tabbouleh Salad and also wanted to make it gluten free, yet had no immediate plans to try the recipe.

    Last week, I was towards end of grocery completion and had very few things left in refrigerator. You know. some cherry tomatoes, cucumber, lemon, and few herbs in patio! (and some endive, for a change!)

    I wanted something easy and healthy for lunch, for Vishal. Since I not had lots of fresh produce left, I started scanning for a quick and easy salad. Salads are always favorite lunch option, in my home, by far!

    I wanted to make Tabbouleh, however, I have to admit, I'm still not used to keeping bulgur wheat in my pantry. I do keep Cracked Indian Wheat for breakfast porridge, but no bulgur. I still wanted something lite and quick. When, in search, I came across this recipe of Quinoa Tabbouleh on Epicurious. a light just went ON! Why didn't I think of this before?!

    Where I had no plans to make Tabbouleh. in fraction of second, I was ready to pack, easy yet healthy, quinoa Tabbouleh for lunch, next day!

    Tabbouleh Salad actually comes together very quickly and since I have perfected: How to cook lite and fluffy quinoa. salad with qunioa are always great tasting and ready in a breeze.

    This is one salad, which can make simple and humble ingredients - cucumber, tomatoes, and fresh herbs sing together! Seriously, hands down, loved every single bite of this salad!

    In-fact, the very same day, I made same salad for me, for lunch, and took sometime to take the pictures to share with you.

    And. what's about these endive leaves? Well. I did not want to chop endive and change the name or authenticity of Tabbouleh Salad. So, I washed endives leaves and packed 6-7 leaves for scooping, for Vishal and kept other half for me.

    A healthy crunch never hurts! right?

    In my honest opinion, endive leaves paired very well with nutty and garlicky Tabbouleh. I'm sure you will not have a spare endive in your refrigerator, all the time ) But. I would recommend endive chips, for serving Tabbouleh Salad, for parties:

    1) For clean and healthy eating
    2) For crunchy scooping.
    2) To make salad more substantial as well as stylish.

    I mean, a bowl of tabbouleh salad, with gorgeous, clean and fresh endive chips, on side, for scooping! Sophistication level 10! Isn't it?

    As beautiful and clean as it looks. this salad is also perfect for a lite, clean, and healthy summer lunch or even dinner.

    Yet, I would like to add a few words about diet:

    1. Quinoa instead of bulgur makes this salad Gluten Free.
    2. This is naturally Vegan salad.
    3. Even chips served for scooping are gluten free.
    4. Other than these, this is also a nut free, soy free, and low sugar salad.

    Even right now, I bet, you will have these ingredients in pantry/refrigerator! Don't wait, make some tabbouleh!


    Recipe Summary

    • 1 cup quinoa
    • Kosher salt and freshly ground pepper
    • 2 cups loosely packed fresh flat-leaf parsley leaves, coarsely chopped
    • 1/2 cup coarsely chopped fresh mint leaves
    • 1/2 cup coarsely chopped fresh basil leaves
    • 3 to 4 tablespoons fresh lemon juice (1 to 2 lemons), plus 1 teaspoon finely grated lemon zest
    • 1 medium cucumber, peeled, seeded, and cut into 1/4-inch dice (about 1 cup)
    • 1 medium tomato, cut into 1/4-inch dice (about 1 cup)
    • 1/2 cup extra-virgin olive oil

    Toast quinoa in a 3-quart pot over medium-high heat, stirring frequently, until fragrant, 6 to 8 minutes. Add 1 1/2 cups water and 1 teaspoon salt bring to a boil. Reduce heat to medium-low, cover, and simmer until grains are tender, about 15 to 16 minutes. Remove from heat and let stand, covered, 10 minutes, then fluff with a fork and let cool to room temperature.

    Add herbs, lemon juice and zest, cucumber, tomato, and oil mix thoroughly to combine. Serve chilled or at room temperature. Tabbouleh can be prepared up to 2 hours ahead and refrigerated, covered.


    Recipe

    Ingredients

    Directions

    1. Rinse and cook quinoa according to package instructions.
    2. While quinoa is on the stove, combine the tomatoes, cucumbers, peppers, and herbs in a large bowl.
    3. Once quinoa is cooked and cooled, add into the vegetable and herb bowl.
    4. Add lemon juice and olive oil.
    5. Top with feta cheese if desired.

    Per serving: 200 calories, 9 grams fat, 2.5 grams saturated fat, 10 mg cholesterol, 125 mg sodium, 23 grams carbohydrate, 3 grams dietary fiber, 7 grams protein