Refreshing Mediterranean Quinoa Tabbouleh Salad Recipe

Craving a vibrant and nutritious dish that bursts with fresh flavors?

This mediterranean quinoa tabbouleh salad brings together a delightful blend of wholesome ingredients and zesty herbs.

Quinoa provides a protein-packed base that makes this salad both satisfying and light.

Crisp parsley, juicy tomatoes, and cool cucumber dance together in perfect harmony.

Bright lemon juice and fragrant olive oil create a dressing that elevates every single bite.

The traditional Middle Eastern recipe gets a modern twist with protein-rich quinoa, making it a complete and balanced meal.

Tabbouleh Salad Variations Mediterranean Style

• Protein Power Swap: Replace quinoa with protein-rich lentils or chickpeas for a heartier vegetarian option packed with extra nutrients.
• Greek-Inspired Version: Add crumbled feta cheese, kalamata olives, and swap mint with oregano to create a more traditional Greek-style salad.
• Vegan Gluten-Free Adaptation: Use gluten-free quinoa, increase fresh herbs, add roasted pine nuts, and substitute lemon juice with apple cider vinegar for a tangy alternative.
• Low-Carb Cauliflower Remix: Replace quinoa with riced cauliflower to dramatically reduce carbohydrate content while maintaining the fresh Mediterranean flavor profile.

Serving Suggestions For Quinoa Tabbouleh Salad

• Fresh Mediterranean Feast Pairing: Serve alongside grilled chicken or fish for a complete protein-packed meal that bursts with vibrant flavors.
• Picnic Perfect Platter: Pack this salad in mason jars for a refreshing outdoor lunch, keeping ingredients crisp and presentation elegant.
• Mezze Style Spread: Create a stunning appetizer board with hummus, olives, pita bread, and this quinoa tabbouleh as centerpiece for sharing and socializing.
• Protein Power Boost: Top with crumbled feta cheese or add chickpeas to increase nutritional value and create a more substantial vegetarian dish.

Storage Advice For Quinoa Tabbouleh Salad

• Store leftovers in an airtight container in the fridge for up to 3-4 days. Keep fresh by placing a paper towel on top to absorb excess moisture.
• Transfer salad to freezer-safe containers, removing air pockets. Freeze for maximum 1 month. Note that texture might slightly change upon thawing.
• Drizzle fresh lemon juice and olive oil when ready to eat. Gently stir to revive flavors and restore moisture lost during storage.
• Let chilled salad sit for 10-15 minutes before serving to allow ingredients to soften and flavors to meld together.

FAQs

• Is quinoa healthier than traditional tabbouleh made with bulgur wheat?

Quinoa is a complete protein with all nine essential amino acids, contains more protein than bulgur, and is gluten-free, making it a nutritious alternative for those with dietary restrictions.

• Can I make this salad ahead of time?

Yes, this Mediterranean quinoa tabbouleh can be prepared up to 2 days in advance and stored in the refrigerator. The flavors actually improve as they meld together over time.

• How can I add more protein to this salad?

Consider adding grilled chicken, chickpeas, feta cheese, or toasted pine nuts to boost the protein content and make the salad more filling.

Mediterranean Quinoa Tabbouleh Salad Fresh Reasons To Love

• Boost Nutrition: Packed with protein-rich quinoa, fresh herbs, and vibrant vegetables, this salad delivers a powerful nutritional punch for health-conscious eaters.
• Prep with Ease: Simple ingredients and straightforward cooking method make this recipe perfect for quick weeknight meals or last-minute lunch preparations.
• Customize Your Flavor: Flexible recipe allows easy swaps and additions like feta cheese, olives, or grilled chicken to match personal taste preferences and dietary needs.
• No-Fuss Mediterranean Style: Captures authentic Mediterranean flavors with minimal cooking, bringing a taste of the Mediterranean coast right to your kitchen without complicated techniques.

Key Ingredients For Quinoa Tabbouleh Salad

• Quinoa: A protein-rich, gluten-free grain that serves as the hearty foundation of this Mediterranean-style salad.
• Water: Used to cook the quinoa and create a fluffy base for the salad.

• Parsley, Mint: Aromatic herbs that provide a bright, fresh flavor and add vibrant green color to the salad.
• Tomatoes, Cucumber, Red Onion: Crisp vegetables that contribute texture, freshness, and traditional Mediterranean salad elements.

• Lemon Juice, Olive Oil, Salt: A classic Mediterranean dressing that brings zesty acidity, smooth richness, and balanced seasoning to the salad.

Quinoa Tabbouleh Salad Instructions Step By Step

Step 1: Cook Fluffy Quinoa

Place quinoa and water in a medium saucepan.

Bring to a rolling boil over high heat.

Reduce heat to medium-low, cover the pan, and let quinoa simmer until tender and water is absorbed, about 10-15 minutes.

Remove from heat and let the quinoa rest, covered, for 5 minutes.

Gently fluff the quinoa with a fork to separate the grains.

Step 2: Chill Quinoa Completely

Allow the cooked quinoa to cool down to room temperature.

You can spread it on a large plate or transfer to a bowl to speed up cooling.

Step 3: Chop Fresh Herbs and Vegetables

• Parsley
• Mint
• Tomatoes
• Cucumber
• Red onion

Step 4: Mix Vibrant Salad

Combine the cooled quinoa with the chopped herbs and vegetables in a large mixing bowl.

Gently toss to distribute ingredients evenly.

Step 5: Dress with Zesty Citrus

• Fresh lemon juice
• Olive oil
• Salt

Stir thoroughly to ensure all ingredients are well coated with the dressing.

Step 6: Serve and Enjoy

Transfer the Mediterranean Quinoa Tabbouleh Salad to serving plates.

Garnish with additional herbs if desired.

Serve immediately and savor the fresh, bright flavors.

Tips For Mediterranean Quinoa Tabbouleh Salad

• Wash quinoa under cold water before cooking to remove bitter-tasting saponin coating and ensure a cleaner, fresher flavor.
• Use a 2: 1 water ratio and let it rest after cooking to achieve fluffy, light texture without becoming mushy.
• Chop parsley and mint just before adding to maintain vibrant color, crisp texture, and bright aromatic flavors.
• Refrigerate salad for 30 minutes before serving to allow ingredients to marinate and develop deeper, more complex flavors.
• Add crumbled feta cheese or grilled chicken for extra protein, making the salad more filling and nutritionally balanced.

Mediterranean Quinoa Tabbouleh Salad Recipe

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• Total Time: 35 minutes
• Yield: 4 1x

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Description

Refreshing Mediterranean quinoa tabbouleh salad brings zesty herbs, crisp vegetables, and protein-packed quinoa together in one delightful dish. Vibrant flavors dance across your palate, offering a perfect light meal that celebrates fresh ingredients and wholesome Mediterranean cuisine.

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Ingredients

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Main Ingredients:

• 1 cup uncooked quinoa (rinsed and drained)
• 2 cups flat leaf parsley (chopped)
• 1 cup cherry tomatoes (diced)
• 1 cup red onion (finely chopped)

Fresh Herbs:

• 1/2 cup fresh mint leaves (chopped)
• 1/2 cup cucumber (diced)

Dressing and Seasoning:

• 1 lemon (juice)
• 1/4 cup extra virgin olive oil
• 1/2 teaspoon sea salt
• Pepper (to taste)

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Instructions

1. Rinse quinoa thoroughly under cold water to remove any bitterness, then combine with water in a medium saucepan over high heat.
2. Bring to a rolling boil, then reduce heat to low, cover, and simmer for 12-15 minutes until water is absorbed and quinoa appears fluffy.
3. Remove from heat and let quinoa rest, covered, for 5 minutes to ensure optimal texture.
4. Spread cooked quinoa on a large flat surface to cool completely, allowing excess moisture to evaporate.
5. Transfer cooled quinoa to a spacious mixing bowl, creating a light and airy base for the salad.
6. Finely chop fresh parsley and mint, ensuring herbs are uniformly cut for even distribution.
7. Dice tomatoes, cucumber, and red onion into small, consistent pieces to maximize flavor integration.
8. Gently fold herbs and chopped vegetables into the quinoa, creating a vibrant and colorful mixture.
9. Drizzle fresh lemon juice and extra virgin olive oil over the salad, seasoning with sea salt to enhance the Mediterranean flavors.
10. Toss ingredients thoroughly to ensure every bite is perfectly seasoned and harmoniously blended.
11. Chill for 15-20 minutes to allow flavors to meld and develop a refreshing taste profile.
12. Serve at room temperature or slightly chilled, garnishing with additional herbs if desired.

Notes

• Rinse quinoa thoroughly before cooking to remove bitter coating and enhance its natural nutty flavor.
• Use fresh herbs for maximum flavor intensity, chopping them finely to distribute evenly throughout the salad.
• Allow quinoa to cool completely before mixing with vegetables to prevent wilting and maintain crisp texture.
• For gluten-free version, ensure quinoa is certified gluten-free and replace any potential cross-contamination risks.

• Prep Time: 20 minutes
• Cook Time: 15 minutes
• Category: Lunch, Dinner, Appetizer, Snacks
• Method: Simmering
• Cuisine: Mediterranean

Nutrition

• Serving Size: 4
• Calories: 275 kcal
• Sugar: 2 g
• Sodium: 290 mg
• Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Trans Fat: 0 g
• Carbohydrates: 29 g
• Fiber: 4 g
• Protein: 6 g
• Cholesterol: 0 mg