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    Home » Recipes » Salads

    Quinoa Tabbouleh Salad with Lemon Vinaigrette

    Published: Jun 27, 2012 · Modified: Jul 6, 2022 by Sally Cameron · This post may contain affiliate links · 4 Comments

    6386 shares
    Jump to Recipe Print Recipe

    When one of my best friends said “tell me what to do with quinoa”, this is first recipe I thought of - a chilled, refreshing quinoa tabbouleh salad. It’s a dish I make frequently in summer to serve with chicken or fish, and to eat on its own as a lunch or snack. See the variations at the end too.

    Quinoa tabouleh salad in wide bowl.
    Quinoa tabouleh salad in wide bowl.

    Traditionally made with cracked bulghur wheat, my tabbouleh recipe (also spelled tabouleh and tabouli) uses quinoa. Since quinoa is gluten-free and wheat-free, its an excellent choice for everyone.

    Quinoa is light and easy to digest and is packed with protein and fiber. It’s also a complete protein, which means it provides all of the essential amino acids our bodies need. This is one healthy grain (technically a seed) that needs to be in your pantry and diet.

    Jump to:
    • Quinoa Tips
    • How To Cook Quinoa
    • Salad Instructions
    • Herbs Tip
    • How to Perfectly Chop Tomatoes
    • Variations
    • 📖 Recipe
    • 💬 Comments

    Quinoa Tips

    You’ll find quinoa in most markets in red, white, black and tri-color blend (which is my favorite). The red and black have a little more fiber and nutty flavor but cook the same as the white. You will find it in the packaged grain sections as well as in bulk.

    Quinoa is covered in a natural substance called saponin, which acts like a natural bug repellant for the seed in nature. As saponin is bitter, quinoa must be rinsed before cooking. I put my in fine sieve and run plenty of cold water through it using the sprayer.

    How To Cook Quinoa

    I think most people know how to cook quinoa today, but just in case, here are my notes.

    Quinoa is easy to prepare with just 15-18 minutes of cooking in a small saucepan and a few more minutes to steam finish off the heat. It is generally cooked in a ratio of 2 parts water to 1 part quinoa.

    When cooked, the tiny quinoa seed unfurls into a fluffy grain. What you see is the spiral-like germ that has separated. Think of quinoa as you would rice for recipes.

    Raw and cooked quinoa on Chinese spoons.
    Raw and cooked quinoa on Chinese spoons.

    Salad Instructions

    • Rinse the quinoa well.
    • Cook the quinoa, then spread out on a rimmed baking sheet when done to cool, then chill in the refrigerator.
    • Chop the tomatoes, cucumber, herbs and red onion.
    • Make the dressing, then toss the salad and dress.

    You can cook the quinoa, then make the salad and dressing, a day or two ahead. Store separately in the refrigerator (salad and dressing). Dress before serving. Cooked and not dressed, it will last 4-5 days in the refrigerator.

    Lemon Vinaigrette tip: If you like dressing with a little more "bite", add a little more lemon juice. Also try using lemon olive oil. It's terrific.

    Herbs Tip

    A note on using fresh herbs: they chop much better when clean and dry. Wash and dry in a salad spinner or on layers of paper towels. Don’t try to chop them wet. They just become a mess.

    If you've never cooked with mint, don't skip it! It adds amazing fresh flavor to the salad.

    4 photos of how to chop tomatoes, from whole to perfectly diced.
    4 photos of how to chop tomatoes, from whole to perfectly diced.

    How to Perfectly Chop Tomatoes

    If you want nice cubes of tomatoes, follow my photos above. I use Roma tomatoes in this salad. It's good practice and knife work. Why do this? It keeps the salad drier and fluffy versus getting soggy from extra juice. Same for the cucumbers.

    1. First slice a little bit off the top.
    2. Slice them in half lengthwise, then in half again for quarters
    3. Holding you knife flat to the cutting board, slice out the juicy seedy centers.
    4. Cut each quarter into long thin slices
    5. Cut each piece into nice dice.

    Cut the cucumbers the same way. Quarter them, slice out the center seeds, slice into long pieces, the chop into nice a dice.

    Bowl of quinoa tabouleh salad.
    Bowl of quinoa tabouleh salad.

    Variations

    • While not traditional, a little crumbled feta cheese is a nice addition.
    • Want more color? Use red and yellow tomatoes.
    • This recipe uses parsley and mint, but a little oregano is nice too, and other Mediterranean herb.
    • For a lighter color salad, use all white quinoa.
    • Want a little more texture and protein? Add canned rinsed and drained chickpeas (aka garbanzos)

    📖 Recipe

    quinoa tabouleh salad | AFoodCentricLife.com

    Quinoa Tabouleh Salad

    Sally Cameron
    This fluffy, crunchy, gluten-free whole grain salad made with quinoa (keen-wah) is delicious as well as nutritious. Serve chilled or room temperature, it’s my version of a Middle Eastern dish called Tabbouleh. It’s great for lunch and dinner in the heat of summer or anytime. Serve with chicken, fish, or by itself as a vegetarian dish. Make this salad a day, even two days, ahead of serving. It will keep for 4-5 days undressed in the refrigerator. Dress before serving.
    5 from 1 vote
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 18 mins
    Assembly time 5 mins
    Total Time 33 mins
    Course lunch, Salad
    Cuisine Mediterranean
    Servings 6
    Calories 288 kcal

    Ingredients
      

    Quinoa Tabouleh Salad

    • 1 cup organic quinoa white or tri-color blend
    • 2 cups water
    • 2-3 Persian cucumbers diced small sub half a large English seedless
    • 3 roma tomatoes diced small
    • ¼ small red onion diced fine
    • ¼ cup pine nuts optional
    • 1 cup fresh finely chopped parsley
    • ½ cup fresh finely chopped mint leave
    • 6 tablespoons dressing recipe below

    Vinaigrette

    • 6 tablespoons olive oil
    • 3 tablespoons fresh lemon juice
    • 2 large garlic cloves finely chopped
    • ½ teaspoons salt
    • ¼ teaspoon black pepper

    Instructions
     

    Rinse and Cook Quinoa

    • Add 1 cup of quinoa to a small saucepan a tight-fitting lid. I use a 2 quart (2 liter) pan. Add 2 cups water. Bring to a boil. Reduce to a simmer and cover with lid. Turn heat to low. Cook until all water is absorbed, about 15-18 minutes. Turn off heat. Allow to stand for about 10 minutes to steam finish. The grains should be light and fluffy with the germ ring unfurled. Spread quinoa on a rimmed baking sheet and allow to cool. (See manufacturers box for alternative cooking directions for rice cooker).

    Make the Vinaigrette and Prep the Vegetables

    • While quinoa is cooking, make the vinaigrette, then prep the vegetables and herbs. To make the vinaigrette, whisk all ingredients together in a small bowl. This recipe makes extra, in case you need a bit more. For cucumbers, quarter them, slice out the seedy center, cut each quarter into three long strips and cut across into fine dice. Do the same with the tomatoes. See photos in the post for help.

    Mix and Dress the Salad

    • Add the cucumber, tomatoes, onion, pine nuts and herbs to the cooled quinoa. When ready to serve add a few tablespoons of the dressing and toss gently. Add enough to flavor the salad but don’t soak it in dressing.  Serve chilled.

    Notes

    To chop fresh herbs, wash and dry well. Dry herbs chop easily. Chopping wet or damp herbs just becomes a mess. Wash and dry on paper towels or in a salad spinner.
    • While not traditional, a little crumbled feta cheese is a nice addition.
    • Want more color? Use red and yellow tomatoes.
    • This recipe uses parsley and mint, but a little oregano is nice too, and other Mediterranean herb.
    • For a lighter color salad, use all white quinoa.
    • Want a little more texture and protein? Add canned rinsed and drained chickpeas (aka garbanzos)

    Nutrition

    Calories: 288kcalCarbohydrates: 24gProtein: 6gFat: 20gSaturated Fat: 2gSodium: 209mgPotassium: 392mgFiber: 3gSugar: 2gVitamin A: 1280IUVitamin C: 23mgCalcium: 49mgIron: 3mg
    Tried this recipe?Let us know how it was!
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    Reader Interactions

    Comments

    1. Riley says

      June 28, 2012 at 9:30 am

      Yum! I love tabbouleh and I bet it's great with quinoa!

      Reply
    2. Ann Mah says

      June 28, 2012 at 2:38 am

      I love tabouleh, but never thought of making it with quinoa -- genius idea! Your photos are stunning.

      Reply
    3. Madonna says

      June 28, 2012 at 1:36 am

      Another great lunch.

      I see where your stuffed portobello made the most popular at foodgawker. Congrats.

      Reply
    4. Shut Up & Cook says

      June 27, 2012 at 8:07 pm

      Such fabulous photos! Is your husband a great and talented photographer by chance?

      🙂

      I love quinoa...this recipe is one of my faves: Quinoa with Feta, Tomatoes, and Basil, tossed with a lemon vinaigrette
      Quinoa with Feta, Tomatoes, and Basil, tossed with a Lemon Vinaigrette

      http://bit.ly/LShiYf

      Reply

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