Vegan Quinoa Tabbouleh Salad

Name: Quinoa Tabbouleh Salad
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 6
Cuisine: Middle Eastern
Ingredients: 1 cup of quinoa; 2 cups of water; 1 finely chopped tomato; 1 finely chopped cucumber; 1/2 finely chopped red onion; 1 bunch of finely chopped parsley; 5 leaves finely chopped mint; 1/4 cup of extra virgin olive oil; 2 tablespoons of fresh lemon juice; 1/2 teaspoon of salt; 1/4 teaspoon of black pepper

Quinoa Tabbouleh Salad is a versatile and satisfying version of the classic Middle Eastern dish.

Middle Eastern Cuisine

May 19, 2023

Difficulty Easy

Servings 6 people

Preparation 10 mins

Cooking 20 mins

Total 30 mins

Recipe Contents

Ingredients Directions Nutrition Equipments Tips

Ingredients

1 cup of quinoa
2 cups of water
1 finely chopped tomato
1 finely chopped cucumber
1/2 finely chopped red onion
1 bunch of finely chopped parsley
5 leaves finely chopped mint
1/4 cup of extra virgin olive oil
2 tablespoons of fresh lemon juice
1/2 teaspoon of salt
1/4 teaspoon of black pepper

Directions

Rinse the quinoa thoroughly under cold water using a fine-mesh sieve to remove any bitterness. Drain it.
In a saucepan, combine the rinsed quinoa and water. Bring the mixture to a boil over medium-high heat.
Once the water is boiling, reduce the heat to low and cover the saucepan with a lid. Allow the quinoa to simmer for about 15 minutes, or until the water is absorbed and the quinoa is tender. Fluff the cooked quinoa with a fork. Let it cool.
Chop the vegetables and herbs finely.
In a large bowl, combine the cooked and cooled quinoa, diced tomatoes, diced cucumber, sliced red onion, parsley, and mint.
In a separate small bowl, whisk together the lemon juice, olive oil, salt, and pepper to make the quinoa tabbouleh dressing.
Drizzle the dressing over the quinoa and vegetable mixture. Toss them well to combine.
Let the tabbouleh salad sit at room temperature for about 15 minutes to let the flavors meld together. You can also refrigerate it for a few hours to enhance the taste.
Before serving, give the salad a gentle stir and adjust the seasoning if necessary.
Serve quinoa tabbouleh chilled or at room temperature.

Nutrition Facts

Serving Size 1 Quinoa Tabbouleh Salad

Serves 6

Amount Per Serving

Calories195

% Daily Value*

Total Fat 10.3 g13.2%

Sodium 203 mg8.8%

Protein 4.8 g9.6%

Potassium 338 mg7.2%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Tips

Use fresh ingredients. Choose ripe tomatoes, firm and crisp cucumbers, and vibrant herbs like parsley and mint.
Finely chop the ingredients. Tabbouleh is known for its fine and uniform texture.
Cook the quinoa properly. Cook the quinoa according to the instructions on the package. This will ensure it has the right texture and flavor.
Rinse the quinoa. Soak it for about 15 minutes before cooking. This helps remove any bitterness and ensure even cooking.
Toast the quinoa. Before cooking it, consider toasting it in a dry skillet for a few minutes. This gives the quinoa its nutty flavor.
Let the quinoa cool before mixing it with the other ingredients. This will prevent the vegetables from wilting.
Fluff the cooked quinoa with a fork. This helps separate the grains and prevent clumping.
Marinate the salad. After mixing all the ingredients together, let the tabbouleh sit for at least 15 minutes to allow the flavors to meld together. This will enhance the taste and make it even more delicious.
Add a vegetable or chicken broth. Instead of cooking the quinoa in plain water, you can use vegetable or chicken broth. This adds extra flavor to the salad.
You can use other grains, like bulgur wheat or couscous, instead of quinoa. Adjust the cooking method and time accordingly.
You can add diced red onions, bell peppers, or feta cheese for extra flavor and texture.
You can add proteins such as cooked chickpeas, grilled chicken, tofu, or feta cheese.
To add crunchy texture, use chopped toasted nuts or seeds, such as pine nuts, almonds, or sunflower seeds.
Serve it chilled. Refrigerate it for at least two hours before serving.

Rate This Recipe

Quinoa tabbouleh is a satisfying dish that is made with wholesome ingredients. In this version, bulgur is replaced with quinoa. This healthy and easy tabbouleh is a refreshing combination of protein-packed quinoa, crisp vegetables, and fragrant herbs.

If you're looking for a fresh and nutritious salad that's bursting with flavors, try this tabbouleh with quinoa. It's a salad that is perfect for various dietary preferences, including vegetarian, vegan, and gluten-free. Make a bowl of wholesome and delightful salad with this tabbouleh recipe.

Equipment for this recipe

Measuring Cup

Mixing Bowls

Cutting Board

Chef Knife

What Is Quinoa Tabbouleh?

Quinoa tabbouleh is a variation of the traditional Middle Eastern tabbouleh salad. While traditional tabbouleh is made with bulgur wheat, quinoa is used in this recipe. Quinoa, which is a superfood, is a protein-rich and gluten-free grain.

Healthy quinoa tabbouleh is a refreshing and flavorful salad that combines cooked quinoa with fresh vegetables, herbs, and a tangy dressing.

The main ingredients of quinoa tabbouleh are cooked quinoa, tomatoes, cucumbers, onions, parsley, and mint. Tabbouleh dressing typically consists of a combination of lemon juice, olive oil, garlic, and salt. The tangy and citrus dressing adds brightness and enhances the overall flavors of the salad.

Is Quinoa Tabbouleh Gluten-Free?

Yes, quinoa tabbouleh is gluten-free, rich in fiber, and packed with essential nutrients. Quinoa is a gluten-free grain-like seed. This makes it a suitable alternative for those with gluten intolerance or following a gluten-free diet. Ensure that the quinoa you use is labeled as gluten-free.

Additionally, to make gluten-free tabbouleh with quinoa, ensure that the other ingredients and any additional seasonings are also gluten-free.

Is Quinoa Tabbouleh Vegan?

Yes, quinoa tabbouleh salad can be made vegan. The traditional ingredients used in tabbouleh, such as quinoa, vegetables, herbs, and dressing, are all plant-based and vegan-friendly. However, to make vegan quinoa tabbouleh, do not use dairy products such as cheese or yogurt-based dressings.

How To Make the Best Tabbouleh at Home?

Here are some tips for making the best Tabbouleh at home:

Use fresh, high-quality ingredients. Choose fresh vegetables and herbs.
Choose the right bulgur wheat. Traditional Tabbouleh is made with fine or medium-grade bulgur wheat. Look for bulgur that is fresh and has a light golden color. Avoid bulgur that appears dull or has a rancid smell.
Properly soak the bulgur. To soak it, place the bulgur in a bowl and cover it with hot water. Let it sit for about 15-20 minutes until it softens. Drain any excess water and fluff the bulgur with a fork.
Finely chop the ingredients. Tabbouleh is known for its fine and uniform texture. Chop the tomatoes, cucumbers, onions, and herbs finely. You can use a vegetable cutter to make it the same size.
Let it marinate. Let the tabbouleh sit for at least 15-30 minutes before serving. This allows the flavors to meld together and enhances the taste. You can also refrigerate it for a few hours or overnight.

How To Keep Tabbouleh From Getting Soggy?

To prevent tabbouleh from becoming soggy, follow these tips:

Use less dressing: When preparing tabbouleh, start by adding a smaller amount of dressing and mixing it well. Gradually add more dressing as needed. This will prevent the salad from becoming soggy.
Dress it just before serving: This helps to maintain the crispness of the vegetables and prevents them from releasing excessive moisture.
Drain excess liquid from vegetables: After chopping the tomatoes and cucumbers, gently squeeze them to remove excess juice and seeds. This will help prevent the salad from becoming watery.
Adjust the amount of lemon juice.
Add salt just before serving: Salt can draw out moisture from vegetables. This will help maintain the texture of the tabbouleh.

What To Serve With Quinoa Tabbouleh?

Quinoa tabbouleh can be enjoyed as a side dish, salad, or even as a filling for wraps or sandwiches. It goes well with grilled meats like chicken or lamb. It can be served with falafel, pita bread, hummus, or tzatziki sauce for added texture and flavor.

Here are our delicious recipes that you can serve with Quinoa Tabbouleh:

How To Store Quinoa Tabbouleh?

This homemade quinoa tabbouleh salad is best enjoyed fresh and at room temperature, or chilled. To store this tabbouleh recipe properly to keep its freshness, follow these guidelines. First, transfer the tabbouleh to an airtight container. This will help prevent moisture and air from seeping in, which can lead to wilting and loss of flavor. To prevent the tabbouleh from becoming too soggy, store the salad and dressing separately. Store them in the refrigerator for up to 2-3 days. However, the texture of the vegetables may soften slightly over time. Before serving leftovers, give the tabbouleh salad and dressing a gentle stir. Adjust the seasoning if needed.

How Long Does Quinoa Tabbouleh Last In The Refrigerator?

Homemade quinoa tabbouleh can typically last in the refrigerator for about 2-3 days. Store the tabbouleh in an airtight container to prevent moisture and air from affecting its quality. If you notice any signs of spoilage, such as a sour odor or mold growth, discard the salad to ensure food safety.

Can I Freeze Quinoa Tabbouleh?

Freezing Quinoa Tabbouleh is not recommended. While it is possible to freeze it, texture and freshness of the ingredients may be compromised upon thawing. The high water content in the vegetables can cause them to become mushy and lose their crispness when frozen and thawed.

If you have any leftovers, store it in the refrigerator rather than freezing. Properly stored in an airtight container, Quinoa Tabbouleh can last for 2-3 days in the refrigerator. It can maintain its taste and texture.

Can I Make Quinoa Tabbouleh In Advance?

Yes, you can make this quinoa tabbouleh recipe in advance. Here's how you can prepare quinoa tabbouleh in advance:

Cook the quinoa according to package instructions. Allow it to cool completely.
Chop the vegetables and herbs finely. Keep them refrigerated separately in airtight containers or resealable bags.
Prepare the tabbouleh dressing by mixing lemon juice, olive oil, salt, and pepper. Store the salad dressing in a separate container in the refrigerator.
When you're ready to serve, combine the cooked quinoa, chopped vegetables, and herbs in a large bowl.
Drizzle the dressing over the mixture and toss all ingredients together until well combined.

How To Reheat Quinoa Tabbouleh Salad?

Quinoa tabbouleh salad is best enjoyed fresh or chilled. However, if you have leftover Tabbouleh salad, follow these reheating steps:

Transfer the refrigerated salad and dressing to a microwave-safe dish.
Cover the dish with a microwave-safe lid or microwave-safe plastic wrap to help retain moisture.
Heat the quinoa tabbouleh in the microwave using short intervals to prevent overheating. Start with 30 seconds on high power and then check the temperature and texture. If needed, continue reheating in 10- to 15-second intervals until warmed.
Once heated, stir the tabbouleh salad.

Reheating this quinoa tabbouleh may result in slightly softer vegetables and herbs compared to their fresh state. Alternatively, you can also enjoy it at room temperature or cold, without reheating. This maintains the crispness and freshness of the ingredients.

Recipe byPetite Gourmets