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.
Ingredients
Scale
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)
Instructions
- Rinse quinoa thoroughly under cold water to remove any bitterness, then combine with water in a medium saucepan over high heat.
- 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.
- Remove from heat and let quinoa rest, covered, for 5 minutes to ensure optimal texture.
- Spread cooked quinoa on a large flat surface to cool completely, allowing excess moisture to evaporate.
- Transfer cooled quinoa to a spacious mixing bowl, creating a light and airy base for the salad.
- Finely chop fresh parsley and mint, ensuring herbs are uniformly cut for even distribution.
- Dice tomatoes, cucumber, and red onion into small, consistent pieces to maximize flavor integration.
- Gently fold herbs and chopped vegetables into the quinoa, creating a vibrant and colorful mixture.
- Drizzle fresh lemon juice and extra virgin olive oil over the salad, seasoning with sea salt to enhance the Mediterranean flavors.
- Toss ingredients thoroughly to ensure every bite is perfectly seasoned and harmoniously blended.
- Chill for 15-20 minutes to allow flavors to meld and develop a refreshing taste profile.
- 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