Are you looking for an extraordinarily fresh and healthy salad? I’ve got the recipe for you! Try this wonderful Quinoa Tabbouleh salad, developed with both taste and health benefits in mind. Quinoa Tabbouleh is a lot more than just a salad. Traditionally made with bulgar wheat, we have replaced the wheat with Quinoa, a superfood making this recipe even more impressive with its protein, fiber, vitamins, and mineral content. But the best part of all is that the taste will be equally impressive as it’s long list of health benefits.
Other Salad Recipes You May Like:
- Easy Mediterranean Chickpea Salad
- Vegan Taco Salad
- Fresh Corn Salad
- Vegan Ceasar Salad
- Quick and Easy Sesame Kale Salad
- Fresh Coleslaw with Middle Eastern Flavors
Other Gluten-Free Recipes You May Like:
- Cassava Crackers
- Summer Vegetable Rolls with Peanut Sauce
- Quick and Easy Classic Hummus
- Green Olive Tapenade
- One Pot Pasta (gluten-free)
What is Quinoa?
Quinoa is considered a superfood with an impressive list of health benefits. It is actually a seed, but is often classified as a whole grain. It is remarkably nutrient-dense, high in fiber, protein, and antioxidants. A great addition to a wholesome menu.
I really like the way it tastes. It has a mild earthy, nutty flavor that is complementary in many recipes, especially Tabbouleh, which is the recipe we are making today. Did I mention that it is also gluten-free? This is a great substitute for grains in a gluten-free diet.
What is Tabbouleh?
Tabbouleh is a fresh classic Lebanese salad. Traditionally made with parsley, tomatoes, scallion, and bulgar wheat, which is dressed with lemon juice, olive oil, and a little salt.
What is Quinoa Tabbouleh?
Quinoa Tabbouleh is a classic Mediterranean salad made with Quinoa instead of bulgar wheat. Its main flavor ingredient is parsley, mixed with fresh mint, tomatoes, garlic, lemon juice, olive oil, and a little salt. I also often add chopped green onion to my Quinoa Tabbouleh, giving it that extra kick of flavor, but it is optional.
How This Quinoa Tabbouleh Recipe Was Developed and Became a Favorite Salad:
Several years ago, I was cooking for a wedding for a dear friend of mine, and she wanted a completely gluten-free middle eastern menu as many of the VIP guests were gluten-free. We developed this recipe and received such wonderful feedback that we wanted to share it with you. Hope you and your loved ones like this simple but super nutritious and delicious salad.
Why Make this Salad with Quinoa?
First and foremost, Quinoa is a superfood, filled with countless impressive health benefits, but in addition, it also tastes exceptionally fresh and delicious in this Tabbouleh Salad. Secondly, it is totally gluten-free, making this a fantastic salad option to serve gluten-free friends.
Why I think You Will Like Quinoa Tabbouleh?
- Fresh & Tasty
- Easy & Simple
- Super Healthy
- Gluten-Free, Nut-Free, and Soy-Free
- High Protein
How to Cook Fluffy Quinoa:
Quinoa is easy to cook, but there are a couple of things to keep in mind to ensure the best result.
Always toast the Quinoa before cooking. This step brings out the best flavor and makes a huge difference in the Tabbouleh Salad. Of course you can skip this step, but I would not recommend it.
Rinse the Quinoa and drain well. The less liquid it retains the quicker it toasts.
Toast the Quinoa in a dry skillet over medium heat. This will take a few minutes. Stir frequently to make sure the Quinoa does not burn. The Quinoa should have a golden brown color when ready.
Cook the Quinoa in a small saucepan with a little bit of water. Bring to a boil, reduce heat, cover with a lid and let simmer for 10-15 minutes. There should not be much water left in the pot, and the Quinoa should be soft.
Fluff with a fork and let cool.
Ingredient List for Quinoa Tabbouleh:
- flat-leaf parsley
- fresh mint
- fresh tomatoes
- garlic clove
- green onion (optional)
- olive oil
- fresh lemon juice
- salt to taste
Health Benefits of the Quinoa Tabbouleh Ingredients:
Quinoa, though technically a seed, falls in the botanical family of pseudo grains, which means it has the same or more health benefits than true whole grain. Sometimes called the Inca Wheat, quinoa grows well and is readily used in the Andes, and has become increasingly popular here in North America. It contains more protein than wheat and is more easily assimilated. It is an excellent source of protein, fiber, minerals, and vitamins. Quinoa contains a whole lot more nutrients than refined grain products, higher in fiber, which helps you feel satisfied longer. The fiber swells in the stomach, reducing the desire for extra food and thereby reducing obesity. Quinoa is also rich in antioxidants, unsaturated fatty acids, trace elements, and phytochemicals.
Parsley is considered one of the most disease-fighting herbs on the planet. It has a wonderful, powerful, slightly bitter flavor that adds depth to so many dishes. Still, it is so much more than that as it contains an abundance of vitamin C, which boosts the immune system, is rich in Vitamin K needed for bone health, and contains antioxidants that protect the cells against free radicals.
Fresh mint is particularly known for its cooling and refreshing taste. It can assist with bad breath and contains great antioxidant properties. It adds a refreshing element to this Quinoa Tabbouleh salad.
The tomato is one of the most common plants used in cooking, though at some point it was thought to be poisonous, which of course, it is not. It has become much more than just an ingredient of flavor; but is now recognized as a plant with many health benefits. Though very low in calories, its nutritional value is rich in vitamins and minerals such as C, A, K, and potassium.
Another benfit of the tomato is that is is a blood alkalizer with blood cleansing properties. Not too shabby, right?
Garlic needs no introduction. It adds flavor to food, but it is also well known for its immune-boosting and disease-fighting properties.
Who can live without lemon in their lives? Fresh lemons are the citrus with the most proven medicinal applications. They are wonderful immune boosters with massive vitamin C content and phytochemicals, but they are also culinary marvels, adding flavor and freshness to many dishes.
How to Make Quinoa Tabbouleh:
Rinse, Toast, and Cook the Quinoa. Set aside to cool.
Prepare the herbs and veggies by chopping and mincing according to the recipe.
Combine the herbs, veggies, Quinoa and add olive oil and fresh lemon juice.
Salt to taste and serve this amazing Quinoa Tabbouleh.
Quinoa: Substitute with Bulgar Wheat for a more traditional taste, but remember that it will not be gluten-free.
Green Onion: I like to add chopped green onion for a little extra flavor.
- Gluten-Free: Naturally gluten-free.
- Nut-Free: Naturally nut-free.
- Oil-Free: In a pinch, if trying to avoid processed oil, I will blend canned green olives in its brine and use that as a substitute for oil. It works remarkably well but changes the looks and the consistency slightly.
- Soy-Free: Naturally soy-free.
Serving Suggestions for Quinoa Tabbouleh:
Quinoa Tabbouleh is a fantastic protein-rich vegan Salad. It pairs well with hummus and pita for an extraordinary vegan lunch.
Quinoa Tabbouleh can also be served as a side salad with a middle eastern menu.
How to Store Quinoa Tabbouleh:
Store in the fridge in an airtight container for up to 5 days. The tomatoes can get a little soggy after being chopped when stored for several days, so if you want to serve this to guests, make the salad ahead of time, but omit the chopped tomatoes and add the tomatoes to the Quinoa Tabbouleh Salad right before serving. It will look and taste much fresher.
Special Equipment or Tools Needed:
- Skillet to toast Quinoa
- Saucepan to cook Quinoa
- Cutting Board and Knife to chop and mince vegetables and herbs
- Large bowl to assemble the Quinoa Tabbouleh Salad
Tips and Tricks:
The biggest tip I can give you for making this salad is to toast the Quinoa before cooking. I cannot emphasize the difference this will make in the flavor of the Tabbouleh Salad.
FAQs – Frequently Asked Questions:
What’s the Difference Between Curly and Flat-Leaf Parsley?
There was a time when almost all the parsley sold in the grocery store was the curly variety, but in recent years the flat-leaf parsley has become more and more popular, and that’s for a good reason. The flat-leaf parley has a milder, less bitter, and less grassy flavor, that maintains better over time. It is therefore a perfect choice for the Quinoa Tabbouleh Salad, but it will also taste well with the curly version.
Is Quinoa Tabbouleh a Side Dish or a Main Dish?Print
Quinoa Tabbouleh is a lot more than just a salad. Traditionally made with bulgar wheat, we have replaced the wheat with Quinoa, a superfood making this recipe even more impressive with its protein, fiber, vitamins, and mineral content. But the best part of all is that the taste will be equally impressive as it’s long list of health benefits.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: Serves 2-4 1x
- 1/2 cup quinoa
- 1 cup water
- 1 1/2 cup fresh flat-leaf parsley, chopped
- 1/2 cup mint, chopped
- 2 fresh tomatoes, finely chopped
- 1 garlic clove, minced
- 1 green onion, thinly sliced (optional)
- 3 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- salt to taste
- Rinse the Quinoa in cold water and drain well. The less liquid it retains, the quicker it is to toast.
- Toast the Quinoa in a dry skillet over medium heat. This will take a few minutes. Stir frequently to make sure the Quinoa does not burn. The Quinoa should have a light golden brown color when ready.
- Cook the Quinoa in a small saucepan with a cup of water. Bring to a boil, reduce heat, cover with a lid and let simmer for 10-15 minutes. There should not be much water left in the pot, and the Quinoa should be soft. Remove from heat and cool completely.
- Chop the tomatoes, parsley, and mint, mince the garlic, and slice the green onion.
- In a large bowl, add herbs, veggies, and Quinoa. Gently stir to combine.
- Add olive oil, fresh lemon juice, and salt to taste.