Tabbouleh is a traditional Middle Eastern salad that makes a delicious vegetarian entree or a healthy side dish. It’s a delicious combination of protein-packed quinoa, flavorful herbs and fresh vegetables. The result is a light and refreshing summer salad that keeps you full for hours past lunchtime.
You don’t have to visit a Middle Eastern restaurant to experience authentic tabbouleh. It couldn’t be easier to recreate this dish in your own kitchen. Gather your ingredients and get ready to make this fresh and flavorful quinoa salad.
Ingredients You’ll Need
- dry quinoa
- water
- tomatoes
- cucumber
- mixed bell peppers
- red onions
- fresh mint
- cilantro
- lemon juice
- olive oil
- salt and pepper
(Note: Full recipe is at the bottom of the post)
How to Make Quinoa Tabbouleh Salad
Step 1: Cook the Quinoa
- Rinse the quinoa and then drain it completely.
- Add it to a medium saucepan with water over medium-high heat.
Bring it to a boil and reduce the heat to maintain a gentle simmer. - Cook uncovered until the quinoa has absorbed all the water.
- Remove from heat, and cover with a lid. Let the quinoa rest for 5 minutes so that it can fluff up.
- Remove the lid and let the quinoa cool to room temperature.
Step : Make the salad
- In a large serving bowl, combine tomatoes, cucumber, bell pepper, red onion, mint, and cilantro. Set aside.
- In a small bowl, whisk together lemon juice and olive oil.
- Add the cooked quinoa to the bowl with other vegetables.
- Drizzle the salad dressing on top.
- Toss until the mixture is combined.
- Season with salt and black pepper to taste.
- Let the salad rest for 5-10 minutes before serving.
What’s the Difference Between Tabouli and Tabbouleh?
You may have seen references to both Tabouli and Tabbouleh at Middle Eastern restaurants or in the grocery store. These are simply different spellings for the same thing.
Tips & Tricks
- Make it ahead: This salad gets more and more delicious as you allow it to marinate. Make it ahead of time so it has a few hours to sit at room temperature and soak up the zesty and flavorful lemon dressing.
- Rinse the quinoa well before cooking: Rinsing removes the natural coating found on quinoa. This coating makes cooked quinoa taste bitter. Though boxed quinoa is often pre-rinsed, it’s still a good idea to do a quick rinse for good measure.
- Use colorful veggies to brighten up your salad: Make this salad colorful and exciting by adding fresh chopped veggies. Tomatoes, bell peppers, onions and cucumbers are all delicious additions to your tabbouleh.
How to Store Tabbouleh Salad
You can store the salad in the refrigerator and it can last for about 4 days.
Variations
Quinoa Tabbouleh with Chickpeas
Chickpeas add an extra serving of protein to your tabbouleh. You can use canned chickpeas instead of dry, to make this recipe quick and simple.
Quinoa Tabbouleh with Feta
Creamy feta cheese is the perfect complement to your homemade tabbouleh. Just stir in feta crumbles to take the flavor of your tabbouleh to the next level.
Quinoa Tabbouleh with Pomegranate Seeds
Pomegranate seeds (also called arils) are juicy, tart and tangy. Add a handful of these antioxidant-rich seeds to your tabbouleh for an unexpected burst of fruity flavor
FAQs
Is Tabbouleh Good for Health?
Tabbouleh is full of wholesome, healthy ingredients. Quinoa is considered a superfood due to its high protein and mineral content. Add in fresh vegetables and herbs and you’ve got a super nutritious vegetarian meal.
Is Tabbouleh Good for Weight Loss?
Tabbouleh is a great meal to have if weight loss is your goal. Quinoa is rich in protein, which helps you to build muscle. Quinoa also keeps you fuller for longer and helps to increase your metabolism. This recipe is low in calories, but full of healthy, wholesome nutrition.
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Easy Quinoa Tabbouleh Recipe
Ingredients
For the Salad
- 1 cup dry quinoa
- 2 cups water
- 1 cup chopped tomatoes
- 1 cup cubed cucumber
- 1 cup cubed mixed bell peppers
- 1/3 cup chopped red onions
- 3 tablespoons chopped fresh mint
- 1/4 cup chopped cilantro
For the Dressing
- 4 tablespoons lemon juice
- 1/4 cup olive oil
- salt and pepper to taste
Instructions
Cook the Quinoa
- Rinse the quinoa and then drain it completely.
- Add it to a medium saucepan with water over medium-high heat.
- Bring it to a boil and reduce the heat to maintain a gentle simmer.
- Cook uncovered until the quinoa has absorbed all the water.
- Remove from heat, and cover with a lid. Let the quinoa rest for 5 minutes so that it can fluff up.
- Remove the lid and let the quinoa cool to room temperature.
Make the salad
- In a large serving bowl, combine tomatoes, cucumber, bell pepper, red onion, mint, and cilantro. Set aside.
- In a small bowl, whisk together lemon juice and olive oil.
- Add the cooked quinoa to the bowl with other vegetables.
- Drizzle the salad dressing on top.
- Toss until the mixture is combined.
- Season with salt and black pepper to taste.
- Let the salad rest for 5-10 minutes before serving.
Notes
- Store the salad in the refrigerator and it can last for about 4 days.
- It’s best to rinse quinoa well before cooking as it reduces the saponin and produces a nutty flavor.
- Use colorful veggies to brighten up your salad.
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