
- Total Time: 30 minutes (plus optional 30-minute chilling time)
- Yield: 4 servings
- Diet: Gluten Free
Description
Quinoa tabbouleh is a simple and nutritious version of the classic Mediterranean salad. This vegan and gluten-free dish is fresh, light, and packed with natural flavors. Instead of bulgur, quinoa is used to add protein and a soft texture. Adding asparagus brings a crisp bite, making it a delicious option for any meal.
Quinoa Tabbouleh Salad Recipe
What Is Quinoa Tabbouleh?
Quinoa tabbouleh is a fresh, flavorful salad that replaces bulgur wheat with quinoa. It is full of herbs, vegetables, and a citrusy dressing, making it a refreshing and healthy dish. Since quinoa is naturally gluten-free, this recipe is great for those avoiding wheat while enjoying classic Mediterranean flavors.
A Modern Twist on a Classic Mediterranean Salad
This recipe stays true to traditional tabbouleh but adds a modern touch with asparagus. The combination of parsley, mint, lemon, and olive oil enhances the dish, making it a perfect choice for warm days or as a side for other meals.
Ingredients
What You’ll Need for Quinoa Tabbouleh:
-
1 cup quinoa (rinsed and cooked)
-
1 bunch asparagus (trimmed and chopped)
-
1 cup cherry tomatoes (halved)
-
½ cup cucumber (diced)
-
½ cup fresh parsley (chopped)
-
¼ cup fresh mint (chopped)
-
3 tablespoons olive oil
-
Juice of 1 lemon
-
1 clove garlic (minced)
-
Salt and pepper to taste
Fresh Ingredients for Maximum Flavor
Fresh ingredients are key to this salad’s vibrant taste. Parsley and mint add a bright herbal flavor, while lemon juice and olive oil create a zesty dressing. The asparagus brings a slight crunch, making each bite enjoyable.
Instructions
How to Make Quinoa Tabbouleh Salad
-
Cook the quinoa – Rinse quinoa under cold water, then cook according to package instructions. Allow it to cool.
-
Blanch the asparagus – Bring water to a boil, add chopped asparagus, and cook for 1-2 minutes. Drain and transfer to ice water to keep its color and texture.
-
Chop the vegetables – Dice cherry tomatoes, cucumber, parsley, and mint.
-
Prepare the dressing – Whisk together olive oil, lemon juice, minced garlic, salt, and pepper in a bowl.
-
Mix everything – In a large bowl, combine quinoa, asparagus, tomatoes, cucumber, parsley, and mint. Pour the dressing over and toss well.
-
Let it chill – Refrigerate for at least 30 minutes before serving for the best flavor.
Step-by-Step Preparation Guide
- Properly cooked quinoa stays light and fluffy.
-
Blanched asparagus keeps its crunch and color.
-
Resting the salad blends the flavors together.
Notes
Notes for the Perfect Tabbouleh
-
Use tri-color quinoa for a visually appealing dish.
-
Toast quinoa before cooking to enhance its nutty taste.
-
Adjust lemon juice and olive oil based on preference.
How to Customize with Seasonal Vegetables
-
Swap asparagus for zucchini or bell peppers.
-
Add pomegranate seeds for natural sweetness.
-
Mix in avocado for extra creaminess.
Serving Suggestions
What to Serve with Quinoa Tabbouleh
-
Grilled tofu or chickpeas for added protein.
-
Hummus and pita bread for a complete Mediterranean meal.
-
Lettuce wraps for a fresh, low-carb option.
Pairing Ideas for a Complete Mediterranean Meal
-
Vegan feta-style cheese for a creamy touch.
-
Olives and roasted red peppers for bold flavors.
-
A bowl of lentil soup for a hearty meal.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Salad
- Method: Mixing and Blanching
- Cuisine: Mediterranean
Nutrition
- Serving Size: ~1.5 cups
- Calories: 220 kcal
- Sugar: 3g
- Sodium: 250mg (varies based on seasoning)
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8.5g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 5g
- Protein: 6g
- Cholesterol: 0mg
Frequently Asked Questions
Can I Use Bulgur Instead of Quinoa?
Yes! If you prefer traditional tabbouleh, substitute bulgur for quinoa and cook it according to package instructions.
How Long Does This Salad Stay Fresh?
This salad remains fresh in the refrigerator for up to 3 days. Store it in an airtight container.
What Are Some Other Herbs I Can Use?
For a flavor twist, try basil, cilantro, or dill.
This salad is naturally vegan and gluten-free, making it perfect for various dietary needs. It’s low in calories and high in nutrients, making it an excellent addition to a well-balanced meal plan