Can I Use Bulgur Instead of Quinoa?

Yes, bulgur is a great substitute for quinoa, especially if you prefer a more traditional tabbouleh. Bulgur has a slightly chewy texture and a mild, nutty flavor that complements fresh herbs and vegetables. To use it, cook according to package instructions, typically soaking or boiling until tender. Quinoa is a gluten-free alternative, while bulgur contains gluten, so choose based on your dietary needs and desired texture.

How Long Does This Salad Stay Fresh?

This salad stays fresh in the refrigerator for up to 3 days if stored in an airtight container. For the best flavor and texture, stir before serving to redistribute the dressing. If the salad contains delicate greens, add them fresh just before eating. Avoid letting it sit at room temperature for too long, as this can affect its freshness and safety.

What Are Some Other Herbs I Can Use?

For a unique flavor twist, add herbs like basil, cilantro, or dill. Basil brings a sweet, peppery note, while cilantro adds a citrusy, fresh kick. Dill provides an herbaceous, slightly tangy taste that pairs well with grains and vegetables. You can combine these with parsley for a more complex flavor or use them on their own to customize the salad to your liking.

Asparagus And Quinoa Tabbouleh - Mediterraneanway.co

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.

Cook Mode Prevent your screen from going dark

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