Protein-Packed Quinoa Tabouli Salad
This vibrant Protein-Packed Quinoa Tabouli Salad offers a delicious twist on the classic Middle Eastern salad. By replacing bulgur with quinoa—an ancient grain revered for its high protein and nutrient content—this fresh and zesty dish brings a delightful texture and taste to the table. Dressed in a bright lemon and olive oil dressing, and combined with fresh tomatoes, fragrant mint, and hearty parsley, every bite bursts with flavor. Perfect for a light lunch, side dish, or even a main course, this salad is as nutritious as it is satisfying.
4
Servings
N/A
Calories
9
Ingredients
Ingredients
Water
2 cups (None)
Fresh lemon juice
1/2 cup (Juiced)
Quinoa
1 cup (Rinsed)
Olive oil
1/3 cup (None)
Ripe tomatoes
3 medium (Finely chopped)
Fresh mint
2 tablespoons (Chopped)
Parsley
1 1/2 cups (Coarsely chopped)
Scallions
1 cup (Chopped)
Salt
to taste (None)
Instructions
1
Begin by rinsing the quinoa thoroughly in a colander, rubbing the grains together to remove any bitter outer coating.
2
In a 2-quart saucepan, combine the rinsed quinoa and water. Bring to a vigorous boil, then reduce the heat to a low simmer. Cover the pot and cook for 10-15 minutes, or until the quinoa has absorbed all the water.
3
While the quinoa is cooking, prepare the rest of the salad. Finely chop the ripe tomatoes, parsley, and scallions. In a large mixing bowl, combine these chopped ingredients.
4
Add the freshly squeezed lemon juice, olive oil, and chopped mint to the tomato mixture, and stir well to combine.
5
Once the quinoa is cooked, remove it from the heat and let it cool slightly. Then, fluff the quinoa with a fork and add it to the mixture in the large bowl.
6
Season the salad with salt to taste and mix everything until well combined.
7
For the best flavor, allow the tabouli to sit in the refrigerator for at least one hour or, even better, overnight.
8
Before serving, remove the salad from the fridge 30 to 60 minutes in advance to let it come to room temperature, enhancing the flavors.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Protein-Packed Quinoa Tabouli Salad?
It is a vibrant twist on the classic Middle Eastern salad that uses quinoa instead of traditional bulgur for a protein-rich, gluten-free alternative.
Is this recipe gluten-free?
Yes, by using quinoa instead of bulgur wheat, this salad is naturally gluten-free.
How much protein does quinoa provide compared to bulgur?
Quinoa is considered an ancient grain revered for its high protein and nutrient content, making it a more protein-dense option than bulgur.
What are the primary ingredients in this salad?
The main ingredients include quinoa, water, lemon juice, olive oil, ripe tomatoes, fresh mint, parsley, scallions, and salt.
Why do I need to rinse the quinoa?
Rinsing the quinoa thoroughly removes the bitter outer coating known as saponin.
How long does it take to cook the quinoa?
Quinoa typically takes 10 to 15 minutes to cook, or until all the water has been absorbed.
What is the water-to-quinoa ratio for this recipe?
The recipe uses 2 cups of water for every 1 cup of quinoa.
How should the tomatoes be prepared?
The 3 medium ripe tomatoes should be finely chopped before being added to the salad.
What type of herbs are used in this tabouli?
The recipe calls for fresh mint and a significant amount of coarsely chopped parsley.
How much parsley is required?
The recipe requires 1 and 1/2 cups of coarsely chopped parsley.
What is the dressing made of?
The dressing is a simple and bright combination of freshly squeezed lemon juice and olive oil.
Can I serve this salad immediately?
While you can, it is best to allow the tabouli to sit in the refrigerator for at least one hour or overnight to enhance the flavors.
What temperature should the salad be served at?
For the best flavor, remove the salad from the fridge 30 to 60 minutes before serving so it can come to room temperature.
How many servings does this recipe yield?
This recipe makes approximately 4 servings.
Is this recipe suitable for vegetarians?
Yes, this salad is vegetarian and vegan-friendly as it contains only plant-based ingredients.
What size saucepan should I use to cook the quinoa?
A 2-quart saucepan is recommended for cooking the quinoa.
What should I do after the quinoa is cooked?
Once cooked, remove it from the heat, let it cool slightly, and then fluff it with a fork before adding it to the vegetables.
Can I use dried mint instead of fresh?
The recipe specifies fresh mint for the best fragrance and flavor, though dried could be used in a pinch at a lower quantity.
What kind of oil is best for this salad?
The recipe calls for 1/3 cup of olive oil, which provides a classic Mediterranean flavor.
How do I prepare the scallions?
The 1 cup of scallions should be chopped before being added to the mixture.
What is the texture of this salad?
The salad has a delightful texture thanks to the fluffy quinoa combined with the crunch of fresh vegetables and herbs.
Is this salad considered a main course?
It is versatile enough to be served as a light lunch, a side dish, or even a main course.
What category does this recipe fall under?
This recipe is categorized under Grains.
How much salt should I add?
Salt should be added to taste at the end of the mixing process.
Does this salad use scallions or onions?
This recipe uses 1 cup of chopped scallions for a mild, fresh onion flavor.
How long can I store the leftovers?
Leftovers can be stored in the refrigerator, and the salad often tastes better the next day as the flavors meld.
Can I add other proteins to this salad?
While already protein-packed from the quinoa, you could easily add chickpeas or feta cheese if desired.
Is the lemon juice fresh or bottled?
The recipe recommends 1/2 cup of freshly squeezed lemon juice for the brightest flavor.
What tags are associated with this recipe?
Tags include quinoa, tabouli, salad, healthy, mediterranean, vegetarian, gluten-free, and protein-rich.
What makes this a 'twist' on traditional tabouli?
The replacement of bulgur with quinoa is the primary twist, making it accessible for those avoiding gluten and increasing the protein content.