Quinoa Tabouleh
A fresh, vibrant quinoa tabbouleh featuring herbs, vegetables, and a lemony dressing—perfect for light lunches, picnics, or as a side dish for Mediterranean-inspired meals.
Ingredients
- 1 c. quinoa ⓘ
- 2 c. water ⓘ
- 2 medium tomatoes, cut into 1/2-inch cubes ⓘ
- 6 green onions with tops, finely chopped ⓘ
- 1 medium cucumber, cut into 1/2-inch cubes ⓘ
- 1 small green bell pepper, seeded and cut into 1/2-inch cubes ⓘ
- 1 c. finely chopped fresh parsley ⓘ
- 1/2 c. finely chopped fresh mint ⓘ
- 1/3 c. freshly squeezed lemon juice
- 1/3 c. olive oil ⓘ
- 1 garlic clove, minced ⓘ
- 1 tsp. fine sea salt ⓘ
- 1/8 tsp. cayenne pepper ⓘ
Instructions
- Put the quinoa in a wire strainer and thoroughly rinse with hot water to remove any bitter flavor.
- In a saucepan, combine the rinsed quinoa and water, bring to a boil, then reduce heat to low and simmer covered until quinoa is tender and water is absorbed, about 15 minutes.
- Allow the cooked quinoa to cool to room temperature.
- In a large bowl, combine the cooled quinoa, tomatoes, green onions, cucumber, green bell pepper, parsley, and mint.
- In a small bowl, whisk together the lemon juice, olive oil, minced garlic, salt, and cayenne pepper.
- Pour the dressing over the quinoa mixture and toss gently to combine.
- Adjust seasoning as needed and serve chilled or at room temperature.
Tips & Substitutions
For a more vibrant flavor, consider adding diced bell peppers or even roasted vegetables. If you're short on time, you can use pre-cooked quinoa or substitute with bulgur for a traditional tabouleh twist. Fresh herbs are key, so opt for organic parsley and mint if possible. Adjust the lemon juice and olive oil to your taste preference for a personalized dressing.
Serving Suggestions
This Quinoa Tabouleh is best served chilled or at room temperature. It pairs beautifully with a simple Tomato Salad(Excellent) or as a side to grilled meats. For a complete meal, serve alongside Spinach, Mushroom And Red Onion Salad, or enjoy it as a light main dish during warm weather.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. The flavors will continue to meld, making it even tastier the next day. If the quinoa absorbs too much moisture, add a splash of olive oil or lemon juice before serving again to refresh the dish.
Nutrition & Diet Analysis (per serving)
Each serving of Quinoa Tabouleh contains roughly 468 calories, with 20g protein, 78g carbohydrates, and 15g fat. It is an excellent source of vitamin C (170% of the Daily Value), vitamin A (81% of the Daily Value), and dietary fiber (78% of the Daily Value). It also contributes 22g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I add other vegetables to this tabouleh recipe?
Absolutely! Feel free to incorporate other vegetables like shredded carrots, diced avocado, or even chickpeas for added texture and nutrition. Just keep in mind that the essence of tabouleh is fresh herbs and a citrusy dressing, so try to maintain those key elements.
Is this recipe suitable for meal prep?
Yes, this Quinoa Tabouleh is perfect for meal prep! It stores well and can be enjoyed over several days. Just be sure to keep the dressing separate until you're ready to eat to prevent the salad from becoming soggy.
Can I make this recipe gluten-free?
Yes, quinoa is naturally gluten-free, making this tabouleh a great option for those with gluten sensitivities. Just ensure that all other ingredients, like the olive oil and spices, are certified gluten-free as well to avoid any cross-contamination.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).