Tabbouleh, also known as tabouli, has flavorful roots in Middle Eastern countries.
Traditional tabbouleh features fine bulgur, olive oil, lemon juice, and finely chopped fresh herbs. These include the natural flavors of chopped fresh mint and chopped parsley.
As the recipe has gained in popularity in the U.S., more and more people are enjoying tabbouleh in different variations. We did the same and nailed down one nutritious and delicious tabbouleh recipe with a power-packed ingredient…
While often confused as a grain, quinoa is actually considered a seed. The humble seed has quite the nutritional resume, as quinoa is:
• Naturally gluten-free and excellent choice for this with celiac disease or gluten sensitivity.
• One of the few plant-based foods to be a complete protein containing all nine of the essential amino acids.
• Packed with dietary fiber proven to support heart, digestive, and overall health.
• High in iron, magnesium, manganese, phosphorus, potassium, zinc, and other vitamins and minerals.
• A source of omega-3 fatty acids, a type of healthy fat.
But the almighty quinoa is only a fraction of why you will fall in love with this recipe. Learn how to make tabbouleh salad here!
Tabbouleh Salad with Quinoa Recipe
Yield: 8 servings
Nutrition per serving: 160 calories, 8 g fat, 4 g protein, 18 g total carb, 3 g fiber
Prep time: 15 minutes
Cook time: 20 minutes
Total time: 35 minutes
Ingredients:
• 1 cup uncooked quinoa, rinsed
• 2 cups water
• 1/2 tsp salt
• 1/4 cup olive oil
• 3 Tbsp fresh lemon juice
• 1 clove garlic, finely minced
• 2 cups firm tomatoes, chopped
• 1 1/2 cups cucumbers, chopped
• 6 green onions, thinly sliced
• 1 cup parsley, chopped
• 1/4 cup fresh mint leaves, chopped
• Salt and black pepper to taste
Instructions:
1. While this step is optional, toasting the quinoa offers a nuttier, crunchier profile. To toast, add rinsed quinoa to a medium saucepan on the stove and over medium heat for one minute. Also, feel free to toast in olive oil.
2. In a medium saucepan, add the water and salt to quinoa and bring to a boil. Once boiling, reduce heat to its lowest setting, cover, and cook for about 15 minutes. Do not overcook the quinoa, or it will yield mushy seeds that do not retain their shape or texture.
3. Remove the pot from the heat and let the quinoa stand, covered, for another 5 minutes. Ensure the pot is not left on heat while resting, as the moisture will dissipate and dry out the quinoa.
4. With a fork, fluff the quinoa to separate it. If liquid remains, return the pot to low heat and continue to cook until the quinoa absorbs the excess water.
5. While the quinoa is cooking, whisk together olive oil and lemon juice. Add in the minced garlic and whisk again until incorporated.
6. In a large bowl, add cooked quinoa, tomatoes, cucumbers, green onions, parsley, and mint. Stir until combined and season with salt and pepper to taste.
Bonus Tips for the Best Tabbouleh Recipe
This easy tabbouleh recipe with quinoa is undoubtedly packed with flavor and nutrients. However, there are pro tips to ensure making the best tabbouleh recipe while considering personal preferences.
• Make sure herbs and veggies are dry. Making sure herbs and veggies are dry before chopping and adding ensures the integrity of the tabbouleh. No one wants to end up with a wilted, soggy salad!
• Prepare in advance. The quinoa tabbouleh recipe will save in the fridge for a few stores when stored in an airtight container. It is also best served a day after making when the ingredients are able to marry together!
• Experiment with ingredients. If not overly keen on parsley, reduce the volume to a 3/4 or 1/2 cup chopped parsley or even lesser amounts. If craving some spice, add some crushed red pepper. All-in-all, the recipe is highly adaptable so feel free to experiment with and adjust ingredients per liking.
• Enjoy in various ways. While tabbouleh is nutritious and delicious of its own, there any many ways to enjoy it! This includes as a side dish, with pita, or paired with grilled chicken or fish.
