Quinoa Tabouli
Bright, fresh, and nutrient-packed, this Quinoa Tabouli recipe is a vibrant twist on the classic Middle Eastern salad. Swapping traditional bulgur for protein-rich quinoa makes this recipe naturally gluten-free and perfect for anyone seeking a healthier rendition of a beloved dish. Bursting with the bold flavors of fresh parsley, mint, green onions, juicy Roma tomatoes, and crisp cucumber, this salad is brought together with a zesty lemon-olive oil dressing and subtle hints of ground cumin. Ready in just 35 minutes, including cooking time, this make-ahead dish is ideal as a refreshing side or a light, satisfying main. Whether you're serving it at a summer gathering or meal prepping for the week, this quinoa tabouli will quickly become a favorite go-to recipe!
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Recipe Information
Ingredients
- 1 cup quinoa
- 2 cups water
- 1 bunch fresh parsley
- 0.5 bunch fresh mint leaves
- 3 stalks green onions
- 4 Roma tomatoes
- 1 medium cucumber
- 0.25 cup extra-virgin olive oil
- 0.25 cup lemon juice
- 0.5 teaspoon ground cumin
- 1 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse the quinoa under running water using a fine mesh strainer to remove its natural bitter coating.
In a medium pot, combine the rinsed quinoa and 2 cups of water. Bring to a boil over medium-high heat, then reduce the heat to low, cover, and simmer for about 15 minutes or until all the water is absorbed.
Remove the quinoa from the heat, fluff it with a fork, and let it cool to room temperature.
Meanwhile, wash and finely chop the parsley and mint leaves. Discard any thick stems.
Thinly slice the green onions, and dice the Roma tomatoes and cucumber into small, uniform pieces.
In a small bowl, whisk together the olive oil, lemon juice, ground cumin, salt, and black pepper to make the dressing.
In a large mixing bowl, combine the cooled quinoa, parsley, mint, green onions, tomatoes, and cucumber.
Pour the dressing over the quinoa mixture and gently toss until evenly coated.
Cover the bowl and refrigerate for at least 30 minutes to let the flavors meld together.
Give the tabouli a final stir before serving. Enjoy as a standalone salad or as a side dish to grilled meats or falafel.
Nutrition Facts
Calories |
236 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.1 g | 21% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 521 mg | 23% | |
| Total Carbohydrate | 21.0 g | 8% | |
| Dietary Fiber | 4.4 g | 16% | |
| Total Sugars | 6.0 g | ||
| Protein | 4.4 g | 9% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 88 mg | 7% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 604 mg | 13% | |
*The % Daily Value 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.
