QUINOA TABBOULEH

QUINOA TABBOULEH

Quinoa Tabbouleh is a wholesome twist on the classic Middle Eastern salad, offering a gluten-free alternative that’s refreshing and delicious. This single-serving recipe combines nutty cooked quinoa with crisp cucumbers, juicy tomatoes and fragrant parsley. A light lemon-olive oil dressing ties it together, which enhances the bright and herbaceous flavours. It’s ideal as a healthy lunch, light dinner or vibrant side dish packed with fibre, plant-based protein and essential vitamins. With minimal prep time and no cooking required if using pre-cooked quinoa, this dish is perfect for busy days or warm-weather meals. The textures and flavours come together in a satisfying harmony, making it a go-to option for those seeking quick and nutritious meals. Serve it chilled or at room temperature or pair it with grilled proteins and falafel for a well-rounded plate.

RECIPE CATEGORY

Lunch

SERVING SIZE

1

CUISINE

Middle Eastern

PREPARATION/TECHNIQUES

No-Cook

OCCASION/HOLIDAY

Picnic

SPECIAL CONSIDERATION/DIETARY CONCERNS

Gluten-Free

DISH TYPE

Salad

INGREDIENTS

Here is a list of ingredients for Quinoa Tabbouleh:

• ¼ cup cooked quinoa

• 1 tablespoon parsley, chopped

• 1 tablespoon cucumber, diced

• 1 tablespoon tomato, diced

• ½ teaspoon lemon juice

• ½ teaspoon olive oil

FULL NUTRITIONAL INFORMATION

• Calories: 80 kcal

• Carbohydrates: 10.9 g

• Protein: 2.3 g

• Fat: 3.2 g

• Saturated Fat: 10.9 g

• Fibre: 1.6 g

• Sugar: 0.9 g

• Sodium: 6 mg

• Potassium: 134.9 mg

• Calcium: 15.3 mg

• Iron: 1 mg

PREPARATION

• Fluff Quinoa: If using pre-cooked quinoa, ensure it’s cooled and fluffy. Break up any clumps using a fork.

• Chop Vegetables And Herbs: Dice the cucumber and tomato finely. Chop the parsley for even distribution.

• Mix Ingredients: In a small mixing bowl, combine the quinoa, parsley, cucumber and tomato.

• Prepare Dressing: In a separate bowl, whisk the lemon juice and olive oil.

• Combine And Toss: Pour the dressing over the quinoa mixture and toss until evenly coated.

• Serve Or Chill: Serve immediately or refrigerate for 10–15 minutes to enhance the flavours.

PREP TIME

10 minutes

COOKING TIME

0 minutes

TIPS

Here are some helpful tips for Quinoa Tabbouleh:

• Use Cold Quinoa: Chilled, pre-cooked quinoa holds its texture better and prevents the salad from becoming soggy.

• Fine Chop For Texture: The vegetables and herbs are finely chopped and the salad will feel more cohesive.

• Taste Before Serving: Adjust lemon juice or olive oil to your taste preference before serving.

• Mix Gently: Tossing slightly helps to preserve the light, fluffy texture of quinoa and prevents the parsley from bruising.

• Let It Rest: A short rest time in the fridge allows the ingredients to absorb the dressing more thoroughly.

VARIATIONS

• Add Mint: A tablespoon of fresh mint leaves adds extra freshness and aroma.

• Include Spring Onion: Finely chopped spring onion gives a mild zing.

• Make It A Meal: Add chickpeas, grilled tofu or feta for protein.

• Boost Fibre: Add finely chopped kale or spinach for extra nutrition.

• Try Different Oils: Swap olive oil with avocado or walnut oil for a subtle flavour twist.

PREPPING AND STORAGE

• Fridge Storage: Store in an airtight container in the fridge for up to 2 days. Stir before serving, as separation may occur.

• Not Suitable For Freezing: The fresh vegetables and herbs lose their texture when thawed, so freezing is not recommended.

• Prep Ahead Tip: Store the dressing separately and combine with salad before serving to maintain maximum freshness.