Name: Quinoa Tabbouleh Recipe
Ingredients: 1 cup Quinoa, uncooked: Quinoa forms the hearty base of this tabbouleh, replacing the traditional bulgur wheat. It’s a nutritional powerhouse, packed with protein, fiber, and essential amino acids. Opt for white quinoa for its mild flavor and fluffy texture, though red or black quinoa can also be used for a slightly nuttier taste and visual appeal. Ensure you rinse the quinoa thoroughly before cooking to remove any saponins, which can impart a bitter taste.; 2 cups Water or Vegetable Broth: For cooking the quinoa, water works perfectly fine, allowing the pure flavors of the other ingredients to shine through. However, using vegetable broth can subtly enhance the savory depth of the quinoa, especially if you are aiming for a richer flavor profile. Low-sodium broth is recommended to control the overall saltiness of the dish.; 1 cup Packed Fresh Parsley, finely chopped: Parsley is the star herb in tabbouleh, providing a bright, grassy, and slightly peppery flavor that is fundamental to its character. Use flat-leaf (Italian) parsley for its robust flavor and ease of chopping. Make sure to chop it finely, but avoid mincing it into a paste, as you want to retain some texture. Stems can be included if they are tender, but discard thicker stems for a more pleasant eating experience.; ½ cup Packed Fresh Mint, finely chopped: Mint adds a refreshing coolness and a subtle sweetness that balances the herbaceousness of the parsley and the tanginess of the lemon. Spearmint is the classic choice for tabbouleh, offering a milder and sweeter mint flavor compared to peppermint. Like parsley, chop the mint finely but not too finely, and discard any tough stems.; 1 cup Cherry Tomatoes, halved or quartered: Cherry tomatoes bring a juicy burst of sweetness and acidity to the tabbouleh. Their vibrant red color also adds visual appeal. Choose ripe, firm cherry tomatoes for the best flavor and texture. Halve or quarter them depending on their size and your preference. Larger tomatoes like Roma or plum tomatoes can also be used, but make sure to remove the seeds and chop them into small dice.; ½ cup Cucumber, peeled and diced: Cucumber provides a refreshing crunch and a mild, slightly watery flavor that complements the other ingredients. English cucumbers are ideal as they have fewer seeds and thinner skin, but regular cucumbers will also work. Peeling is optional but recommended for a smoother texture in the salad. Dice the cucumber into small, even pieces for consistent texture distribution.; ½ cup Red Onion, finely diced: Red onion contributes a pungent and slightly spicy bite that adds depth and complexity to the flavor profile. It provides a welcome contrast to the sweetness of the tomatoes and the coolness of the cucumber. Dice the red onion very finely to ensure it blends well with the other ingredients and doesn’t overpower the salad. If you prefer a milder onion flavor, you can soak the diced red onion in cold water for 10-15 minutes and then drain it before adding it to the salad.; ¼ cup Fresh Lemon Juice: Freshly squeezed lemon juice is the key to the vibrant tanginess of tabbouleh. It brightens all the flavors and acts as a natural dressing. Use freshly squeezed lemon juice for the best taste; bottled lemon juice lacks the same fresh zest. Adjust the amount of lemon juice to your preference – some prefer a more tart tabbouleh, while others prefer a milder tang.; ¼ cup Extra Virgin Olive Oil: High-quality extra virgin olive oil adds richness, smoothness, and a fruity aroma to the tabbouleh. It emulsifies with the lemon juice to create a light and flavorful dressing that coats all the ingredients. Choose a good quality extra virgin olive oil with a robust flavor for the best results.; 2 cloves Garlic, minced (optional): Garlic adds a subtle pungent and savory note that enhances the overall flavor complexity. While optional, a little minced garlic can elevate the tabbouleh, especially if you enjoy a slightly bolder flavor. Use fresh garlic and mince it finely. For a milder garlic flavor, you can roast the garlic cloves before mincing them.; Salt and freshly ground Black Pepper, to taste: Salt and pepper are essential for seasoning and enhancing the flavors of all the ingredients. Use sea salt or kosher salt for a cleaner taste. Freshly ground black pepper adds a more aromatic and nuanced pepper flavor compared to pre-ground pepper. Season generously, tasting as you go, to achieve the perfect balance of flavors.

Ingredients

Scale

1 cup Quinoa, uncooked: Quinoa forms the hearty base of this tabbouleh, replacing the traditional bulgur wheat. It’s a nutritional powerhouse, packed with protein, fiber, and essential amino acids. Opt for white quinoa for its mild flavor and fluffy texture, though red or black quinoa can also be used for a slightly nuttier taste and visual appeal. Ensure you rinse the quinoa thoroughly before cooking to remove any saponins, which can impart a bitter taste.

2 cups Water or Vegetable Broth: For cooking the quinoa, water works perfectly fine, allowing the pure flavors of the other ingredients to shine through. However, using vegetable broth can subtly enhance the savory depth of the quinoa, especially if you are aiming for a richer flavor profile. Low-sodium broth is recommended to control the overall saltiness of the dish.

1 cup Packed Fresh Parsley, finely chopped: Parsley is the star herb in tabbouleh, providing a bright, grassy, and slightly peppery flavor that is fundamental to its character. Use flat-leaf (Italian) parsley for its robust flavor and ease of chopping. Make sure to chop it finely, but avoid mincing it into a paste, as you want to retain some texture. Stems can be included if they are tender, but discard thicker stems for a more pleasant eating experience.

½ cup Packed Fresh Mint, finely chopped: Mint adds a refreshing coolness and a subtle sweetness that balances the herbaceousness of the parsley and the tanginess of the lemon. Spearmint is the classic choice for tabbouleh, offering a milder and sweeter mint flavor compared to peppermint. Like parsley, chop the mint finely but not too finely, and discard any tough stems.

1 cup Cherry Tomatoes, halved or quartered: Cherry tomatoes bring a juicy burst of sweetness and acidity to the tabbouleh. Their vibrant red color also adds visual appeal. Choose ripe, firm cherry tomatoes for the best flavor and texture. Halve or quarter them depending on their size and your preference. Larger tomatoes like Roma or plum tomatoes can also be used, but make sure to remove the seeds and chop them into small dice.

½ cup Cucumber, peeled and diced: Cucumber provides a refreshing crunch and a mild, slightly watery flavor that complements the other ingredients. English cucumbers are ideal as they have fewer seeds and thinner skin, but regular cucumbers will also work. Peeling is optional but recommended for a smoother texture in the salad. Dice the cucumber into small, even pieces for consistent texture distribution.

½ cup Red Onion, finely diced: Red onion contributes a pungent and slightly spicy bite that adds depth and complexity to the flavor profile. It provides a welcome contrast to the sweetness of the tomatoes and the coolness of the cucumber. Dice the red onion very finely to ensure it blends well with the other ingredients and doesn’t overpower the salad. If you prefer a milder onion flavor, you can soak the diced red onion in cold water for 10–15 minutes and then drain it before adding it to the salad.

¼ cup Fresh Lemon Juice: Freshly squeezed lemon juice is the key to the vibrant tanginess of tabbouleh. It brightens all the flavors and acts as a natural dressing. Use freshly squeezed lemon juice for the best taste; bottled lemon juice lacks the same fresh zest. Adjust the amount of lemon juice to your preference – some prefer a more tart tabbouleh, while others prefer a milder tang.

¼ cup Extra Virgin Olive Oil: High-quality extra virgin olive oil adds richness, smoothness, and a fruity aroma to the tabbouleh. It emulsifies with the lemon juice to create a light and flavorful dressing that coats all the ingredients. Choose a good quality extra virgin olive oil with a robust flavor for the best results.

2 cloves Garlic, minced (optional): Garlic adds a subtle pungent and savory note that enhances the overall flavor complexity. While optional, a little minced garlic can elevate the tabbouleh, especially if you enjoy a slightly bolder flavor. Use fresh garlic and mince it finely. For a milder garlic flavor, you can roast the garlic cloves before mincing them.

Salt and freshly ground Black Pepper, to taste: Salt and pepper are essential for seasoning and enhancing the flavors of all the ingredients. Use sea salt or kosher salt for a cleaner taste. Freshly ground black pepper adds a more aromatic and nuanced pepper flavor compared to pre-ground pepper. Season generously, tasting as you go, to achieve the perfect balance of flavors.

Cook Mode Prevent your screen from going dark

Instructions

Rinse the Quinoa: Place the uncooked quinoa in a fine-mesh sieve and rinse it thoroughly under cold running water for 1-2 minutes. This step removes saponins, natural compounds that can make quinoa taste bitter. Shake the sieve well to remove excess water.

Cook the Quinoa: In a medium saucepan, combine the rinsed quinoa with 2 cups of water or vegetable broth and a pinch of salt. Bring the mixture to a boil over medium-high heat. Once boiling, reduce the heat to low, cover the saucepan, and simmer for 15-20 minutes, or until all the liquid is absorbed and the quinoa is cooked through. The quinoa is cooked when the grains are translucent and the germ ring (the white spiral) is visible.

Fluff and Cool the Quinoa: Remove the saucepan from the heat and let it stand, covered, for 5 minutes. This allows the quinoa to steam and become perfectly fluffy. Uncover the saucepan and fluff the quinoa gently with a fork. Spread the cooked quinoa out on a large plate or baking sheet to cool completely. Cooling the quinoa completely is crucial before adding the other ingredients; otherwise, the heat can wilt the fresh herbs and make the salad soggy. You can speed up the cooling process by placing the plate in the refrigerator for about 15-20 minutes.

Prepare the Vegetables and Herbs: While the quinoa is cooking and cooling, prepare the vegetables and herbs. Finely chop the fresh parsley and mint. Halve or quarter the cherry tomatoes. Peel and dice the cucumber. Finely dice the red onion. Mince the garlic (if using). Having all the ingredients prepped and ready will make the final assembly process much smoother and quicker.

Combine Ingredients in a Large Bowl: Once the quinoa is completely cooled, transfer it to a large mixing bowl. Add the chopped parsley, mint, cherry tomatoes, cucumber, and red onion to the bowl.

Make the Dressing: In a small bowl, whisk together the fresh lemon juice, extra virgin olive oil, minced garlic (if using), salt, and freshly ground black pepper. Whisk until the dressing is well emulsified and slightly thickened.

Dress the Salad: Pour the lemon-olive oil dressing over the quinoa and vegetable mixture in the large bowl.

Toss Gently: Gently toss all the ingredients together until everything is well combined and evenly coated with the dressing. Be careful not to overmix, as this can make the salad mushy.

Taste and Adjust Seasoning: Taste the Quinoa Tabbouleh and adjust the seasoning as needed. You may want to add more lemon juice for extra tanginess, more olive oil for richness, or more salt and pepper to enhance the flavors. Remember that the flavors will meld and intensify as the salad sits, so it’s often best to slightly under-season initially and then adjust again before serving.

Chill (Optional but Recommended): While Quinoa Tabbouleh can be served immediately, it tastes even better if it’s allowed to chill in the refrigerator for at least 30 minutes to an hour before serving. Chilling allows the flavors to meld together beautifully and the salad to become even more refreshing. Cover the bowl tightly with plastic wrap or a lid before refrigerating.

Serve and Enjoy: Remove the Quinoa Tabbouleh from the refrigerator just before serving. Give it a gentle toss again. Garnish with a few extra sprigs of fresh parsley or mint, if desired. Serve chilled or at room temperature.

Nutrition

Serving Size: one normal portion
Calories: 250-300 kcal
Sugar: 5-7 grams
Sodium: 100-200 mg
Fat: 15-20 grams
Saturated Fat: 2-3 grams
Carbohydrates: 25-30 grams
Fiber: 5-6 grams
Protein: 7-8 grams
Cholesterol: 0 mg