Ingredients
Scale
- 1 cup quinoa (uncooked)
- 2 cups water or vegetable broth (for cooking quinoa)
- 1 ½ cups fresh parsley, finely chopped
- ½ cup fresh mint, finely chopped
- 1 large cucumber, diced
- 1 ½ cups cherry tomatoes, quartered
- ½ red onion, finely chopped
- 2 tablespoons extra virgin olive oil
- 3 tablespoons fresh lemon juice (about 1 lemon)
- 1 teaspoon lemon zest
- Salt and pepper to taste
- 1 teaspoon ground cumin (optional for extra flavor)
- ½ teaspoon sumac (optional, for authentic Middle Eastern flavor)
Ingredient Highlights
- Quinoa: A powerhouse grain that’s rich in protein, fiber, and essential amino acids, making it an ideal choice for a plant-based salad.
- Parsley & Mint: These two herbs are essential to authentic tabbouleh, offering a fresh, bright flavor that lifts the dish.
- Cucumber & Tomatoes: The cool, crisp cucumber and juicy tomatoes bring a refreshing contrast to the nutty quinoa.
- Lemon Juice & Olive Oil: These form the base of the dressing, adding tang and richness that ties the whole salad together.
- Sumac & Cumin (optional): These spices enhance the flavor with earthy, tangy notes, giving the salad a deeper, more complex flavor profile.
Instructions
- Rinse the Quinoa: Start by rinsing the quinoa under cold water in a fine-mesh strainer to remove any bitter saponin coating.
- Cook the Quinoa: In a medium saucepan, add the rinsed quinoa and 2 cups of water or vegetable broth. Bring to a boil, then lower the heat to a simmer. Cover the pot and cook for 15-20 minutes until the quinoa is tender and the water is absorbed. Fluff the quinoa with a fork and allow it to cool for 10 minutes.
Assemble the Salad
- Chop the Vegetables and Herbs: While the quinoa is cooking, chop the parsley, mint, cucumber, and red onion. Quarter the cherry tomatoes and set everything aside.
- Make the Dressing: In a small bowl, whisk together the olive oil, lemon juice, lemon zest, salt, pepper, and optional spices (sumac and cumin). Taste and adjust the seasoning as needed.
Combine the Salad
- Mix the Quinoa and Veggies: Once the quinoa has cooled, transfer it to a large mixing bowl. Add the chopped parsley, mint, cucumber, tomatoes, and red onion.
- Toss with Dressing: Pour the dressing over the quinoa mixture and toss everything together gently. Make sure all the ingredients are evenly coated with the lemony dressing.
- Chill (Optional): For the best flavor, allow the salad to chill in the refrigerator for at least 30 minutes. The quinoa will absorb the flavors, and the herbs will infuse the salad.
Serve the Salad
- Serve and Enjoy: Serve the Quinoa Tabbouleh Salad cold or at room temperature. It’s perfect as a light lunch, a side dish for dinner, or as part of a Mediterranean-inspired meal.
- Prep Time: 15 minutes
Nutrition
- Serving Size: 4
- Calories: 250
- Fat: 10g
- Carbohydrates: 40g
- Fiber: 5g
- Protein: 8g