Quinoa Tabbouleh is a vibrant and healthy take on the classic Middle Eastern salad, masterfully updated with the nutritious superfood, quinoa. This refreshing Tabbouleh Recipe bursts with fresh, green ingredients, making it not only a delicious choice for any occasion but also a particularly fitting and healthy addition to your St. Patrick’s Day celebrations. Move beyond the traditional and embrace a salad that’s both flavorful and incredibly good for you.
This Quinoa Salad Recipe offers a robust plant-based source of protein, making it an ideal choice for vegans, vegetarians, and anyone looking to incorporate more wholesome, plant-forward meals into their diet. Beyond its protein punch, it’s packed with the healthy goodness of crisp fresh tomatoes, tangy lemon juice, and rich extra-virgin olive oil. Every spoonful is an explosion of fresh, herbaceous flavors that will leave you feeling satisfied and invigorated. Plus, it’s simply delicious – a salad that truly excites the palate!
Why Quinoa Tabbouleh is a Must-Try Recipe
My culinary journey with tabbouleh has evolved significantly over the years. I still recall my first taste of traditional tabbouleh back in high school, an experiment by my mom. At that time, my young palate found the dominant parsley flavor overwhelming, and I wasn’t particularly impressed. However, as my tastes matured, I grew to appreciate the vibrant freshness of Middle Eastern cuisine. I’ve since prepared the classic bulgur version numerous times, but I can confidently say that this quinoa adaptation has become my absolute favorite. It transforms a beloved classic into something truly exceptional.
Here’s why this updated Quinoa Tabbouleh recipe deserves a prime spot in your kitchen:
- A Modern Twist on a Classic: If you’re already a fan of tabbouleh, this recipe offers an exciting and easy way to invigorate your menu with a fresh perspective. It maintains the essence of the original while introducing a modern, healthier grain.
- Superior Nutritional Profile: Quinoa stands out as a true superfood, boasting more protein than virtually any other grain. It’s a complete protein, containing all nine essential amino acids, making it an indispensable ingredient for vegans, vegetarians, and anyone seeking a highly nutritious, plant-based protein source.
- Exceptional Versatility: Having cooked quinoa on hand is a game-changer in the kitchen. It’s an incredibly versatile ingredient that can seamlessly replace rice or bulgur in a myriad of dishes, particularly in hearty soups, vibrant salads, and even as a nutritious base for main courses.
- Gluten-Free Goodness: Unlike bulgur wheat, quinoa is naturally gluten-free, making this tabbouleh recipe an excellent option for those with gluten sensitivities or celiac disease, ensuring everyone can enjoy this delightful salad.
- Easy to Prepare: Despite its gourmet appeal, this salad is surprisingly simple to assemble, requiring minimal cooking for the quinoa and mostly fresh chopping for the vegetables and herbs. It’s perfect for busy weeknights or advanced meal prep.
I’ve become a dedicated quinoa devotee, captivated by its wonderfully fluffy consistency, distinct nutty flavor, and impressive protein content. This Quinoa Tabbouleh beautifully showcases all these qualities. While I often gravitate towards indulgent, rich green or booze-infused desserts like Chocolate Guinness Cake for St. Patrick’s Day, this “green” tabbouleh recipe provides a perfect, healthy counterbalance, ensuring a balanced and festive spread.
Understanding Quinoa: The Ancient Grain with Modern Appeal
Quinoa has rightfully earned its status as a 21st-century superfood, revolutionizing dishes traditionally made with grains like bulgur wheat. Its nutritional superiority and remarkable versatility make it a marvelous substitution in countless recipes, especially in this updated tabbouleh.
Originating from the Andes region of South America, quinoa was revered by the ancient Incas as the “Mother Grain” for its incredible nutritional value. Botanically, it’s not a true cereal grain but a pseudo-cereal, closely related to spinach and beets. It’s celebrated for being a complete protein, meaning it contains all nine essential amino acids that the human body cannot produce on its own. This makes it a rare and valuable plant-based protein source. Furthermore, quinoa is naturally gluten-free, lower in carbohydrates than many other grains, and notably higher in healthy unsaturated fats, fiber, and a range of vital minerals and vitamins like magnesium, B vitamins, iron, potassium, calcium, and vitamin E. There are several varieties, including white, red, and black quinoa, each offering slightly different textures and cooking times, though white quinoa is often preferred for its lighter, fluffier texture in salads like tabbouleh.
Cooking quinoa is remarkably similar to cooking rice, making it very accessible for home cooks. It expands significantly, typically up to four times its original size, and possesses a mild, subtly nutty flavor with a slightly fluffy yet firm texture, often compared to couscous. Before cooking, it’s crucial to rinse quinoa thoroughly under cold running water using a fine-mesh sieve. This step removes saponins, a natural coating that can impart a bitter taste. For optimal flavor in your quinoa tabbouleh, cook it in salted water or, even better, in vegetable or chicken broth. Cooking it in a flavorful liquid infuses the quinoa with taste from the start, resulting in a more delicious end product compared to salting it after it’s already cooked. The general ratio is typically 1 part quinoa to 2 parts liquid, simmered until all liquid is absorbed and the quinoa is tender and fluffy, with a small “tail” visible around each grain.
Crafting Your Adaptable Quinoa Tabbouleh: Endless Customization
One of the many charms of this Quinoa Tabbouleh is its incredible adaptability, allowing you to tailor it to your personal preferences and whatever fresh ingredients you have on hand. While the core recipe is a masterpiece of flavors, consider it a canvas for your culinary creativity. You can elevate this quinoa salad even further by incorporating a variety of additions that introduce new textures and tastes. Imagine crumbling creamy feta cheese over the top for a briny kick, adding finely diced bell peppers for a vibrant crunch and sweetness, or tossing in briny Kalamata olives for a touch of Mediterranean flair – a definite must-add for my next batch! This recipe is merely a fantastic starting point. Feel free to infuse it with Greek or Italian ingredients, such as chickpeas, chopped artichoke hearts, sun-dried tomatoes, or even a sprinkle of toasted pine nuts, to truly make it your own and put a unique twist on this already exceptional dish.
Vibrant & Healthy Green Recipes for St. Patrick’s Day and Beyond
While I certainly enjoy baking up something sweet and delightfully green to celebrate holidays like St. Patrick’s Day, it’s always wonderful to balance out those indulgent desserts with some equally delicious and incredibly healthy dishes. This Quinoa Tabbouleh is a perfect example, bringing a burst of freshness and nutrition to any festive table. But why stop there? Explore a wider array of verdant and nutritious options that are perfect not only for St. Patrick’s Day but also for any time you crave something wholesome and flavorful:
- Pixie Dust Salad with Avocados, Pixie Tangerines and Radishes by Shockingly Delicious: A magical combination of fresh ingredients offering a burst of flavor and color.
- Quinoa Tabbouleh by That Skinny Chick Can Bake: Your go-to recipe for an updated, superfood-packed Middle Eastern salad.
- Zucchini Carpaccio Salad by The Bitter Side of Sweet: Thinly sliced zucchini dressed simply, highlighting its delicate flavor.
- Pistachio Parmesan Oven Fries by Cindy’s Recipes and Writings: A unique and savory take on fries, with a delightful green hue.
- Roasted Brussels Sprouts by Books n’ Cooks: A classic side dish, perfectly caramelized and full of flavor.
- Soy Glazed Sugar Snap Peas by Food Lust People Love: Crisp, tender snap peas with a savory-sweet glaze.
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Quinoa Tabbouleh Recipe
15 minutes
15 minutes
30 minutes
4 servings
An updated, classic Middle Eastern salad made with the super food, quinoa
Ingredients
- 1 cup quinoa, rinsed well
- 1 ¼ cups chicken broth (may substitute vegetable broth or salted water)
- 3-4 tablespoons fresh lemon juice
- 1 garlic clove, minced
- ¼ cup extra-virgin olive oil
- Kosher salt, to taste
- Freshly ground black pepper
- 1 large English cucumber, cut into 1/4″ pieces
- 1 pint cherry tomatoes, halved or quartered
- ⅔ cup chopped flat leaf (Italian) parsley
- ¼ cup chopped fresh mint
- 2 scallions, thinly sliced
Instructions
- Bring quinoa and chicken broth to a boil in a medium saucepan over high heat.
- Reduce heat to medium-low, cover, and simmer until quinoa is tender, about 10 minutes.
- Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
- Meanwhile, whisk lemon juice and garlic in a small bowl. Gradually whisk in olive oil. Season dressing to taste with ½ teaspoon salt and pepper.
- Place cooled quinoa in a large bowl and toss with ¼ cup dressing.
- Add cucumber, tomatoes, herbs, and scallions to bowl with quinoa and stir to combine.
- Drizzle with the remaining dressing. Check for seasoning. Add pepper and more salt if needed.
- Chill before serving.
Nutrition Information:
Yield:
4
Serving Size:
1
Amount Per Serving:
Calories: 212Total Fat: 15gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 12gCholesterol: 2mgSodium: 445mgCarbohydrates: 18gFiber: 3gSugar: 4gProtein: 4g
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