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Quinoa Tabbouleh

A bright and refreshing Mediterranean salad made with quinoa, fresh vegetables, and herbs, perfect for healthy eating and meal prep.
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Prep Time 25 minutes
Cook Time 20 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Main Course, Salad, Side Dish
Cuisine: Healthy, Mediterranean
Calories: 300
Ingredients Method Notes

Ingredients
  

For the Salad
  • 1 cup quinoa Provides protein and a fluffy texture.
  • 2 cups water Used to cook the quinoa.
  • 1 cup diced cucumber Adds a refreshing crunch.
  • 1 cup diced tomato Brings juiciness and acidity.
  • 0.5 teaspoon fine sea salt Enhances overall flavor.
  • 1 bunch curly parsley Offers fresh, herbal notes.
  • 0.25 cup chopped fresh mint Optional herb for additional flavor.
  • 2 pieces thinly sliced green onion Adds mild onion flavor and crunch.
  • 3 tablespoons extra virgin olive oil Provides a rich, fruity base for the dressing.
  • 2 tablespoons lemon juice Adds brightness and acidity.
  • 1 clove garlic Contributes depth of flavor.
  • 1 cup chickpeas Optional source of extra protein and fiber.
  • 0.5 cup crumbled feta cheese Optional for creamy and tangy addition.

Method
 

Preparation
  1. Rinse the quinoa under running water for at least 30 seconds and drain well.
  2. Combine quinoa and water in a saucepan, bring to a boil, reduce heat, and cook for about 13-17 minutes until quinoa absorbs the water. Cover and let steam for 5 minutes, then fluff with a fork.
  3. In a medium bowl, combine diced cucumber, diced tomato, and 1/2 teaspoon salt; let rest for at least 10 minutes.
  4. Finely chop parsley by hand or in a food processor, transferring to a large bowl.
Assembly
  1. Add cooled quinoa, chopped mint (if using), and green onion to the bowl with parsley. Discard excess cucumber and tomato juice.
  2. In a small bowl, whisk together olive oil, lemon juice, garlic, and remaining salt. Pour over the salad and stir to combine. Add chickpeas or feta if desired.
  3. Let the salad rest for 15 minutes before serving, or serve immediately. Refrigerate leftovers for up to 4 days.

Notes

Rinse quinoa to avoid bitterness, use fresh herbs for the best flavor, let the salad sit before serving to meld flavors, and store in an airtight container for freshness.