This fantastic Quinoa Tabbouleh will transport you to the sunlit shores of the Mediterranean. It’s full to the brim with beautifully healthy ingredients, plus as it’s an oil free recipe it’s nice and low in calories. The traditional tabbouleh is made from bulgur wheat, quinoa is a nice substitution as it has a cleaner lighter taste as well as being gluten free and a great source of protein.
What’s in a Quinoa Tabbouleh?
- quinoa – naturally
- chickpeas
- cherry tomatoes (tri colored is nice)
- fresh parsley and mint
- cucumbers – I like the little organic Kirby cucumbers
- garlic
- lots of lemon zest and juice
- a pinch of cinnamon and allspice (optional)
- Date Syrup in the dressing
What is the best way to cook Quinoa?
After much research, trail and error I find the following to be foolproof;
- Rinsing the quinoa is very important to remove the natural coating which can make it taste rather bitter when cooked.
- Instead of cooking the quinoa in water try a combination of white wine and vegetable stock. Add a pinch of cumin and freshly ground black pepper.
- Bring the mixture to a rolling boil (uncovered). Allow it to cook for 10-15 minutes until almost all of the liquid has been absorbed. Then turn off the heat and cover. Steam for 5 minutes.
- When you remove the lid fluff with a fork.
What substitutions can I make?
Plenty!
- rice, couscous, farro or fenugreek instead of quinoa
- ideas for optional add ins are as follows:
1 red bell pepper, diced
2 scallions (green onions) chopped
1/4 cup red onion, diced
1/4 cup olives, green or black
1 cup of finely chopped kale
A few chunks of avocado
How long does it keep?
I find that this will stretch to 3 days in the fridge. Not having any oil it doesn’t wilt or get soggy:)
It’s very portable, try putting it in a Mason jar and taking it to work for lunch. It’s also fabulous stuffed into pitta breads with a dollop of hummus on top.
Quinoa Tabbouleh
Ingredients
1 cup quinoa
1 clove garlic
1 sprig fresh mint
1/2 cup dry white wine
3/4 cup best quality vegetable stock
1/4 teaspoon ground cumin
Pinch of freshly ground black pepper
1, 15oz can low sodium chickpeas, drained, rinsed and patted dry
1 1/2 cups cherry tomatoes, halved
4 Kirby cucumbers OR 1 English cucumber, diced
2/3 – 3/4 cup fresh mint, very finely chopped
2/3 – 3/4 cup fresh parsley, very finely chopped
Zest and juice of a lemon
1 clove garlic – grated or minced
1/4 teaspoon cinnamon (optional)
1/8 teaspoon allspice (optional)
Juice of a lemon
1 tablespoon of Date syrup
Additional add ins:
1 red bell pepper, diced
2 scallions (green onions) chopped
1/4 cup red onion, diced
1/4 cup olives, green or black
1 cup of finely chopped kale
A few chunks of avocado
Instructions
- Rinse the quinoa well. Place in a saucepan, add 1 clove garlic, 1 sprig fresh mint, 1/2 cup dry white wine, 3/4 cup best quality vegetable stock, 1/4 teaspoon ground cumin and a pinch of freshly ground black pepper.
- Bring to a rolling boil uncovered. Turn down to a rapid simmer and allow to bubble away for 10-15 minutes or until almost all of the liquid has been absorbed.
- Turn off the heat, place the lid on the pot and allow to sit for 5 minutes.
- Remove the lid and fluff with a fork. Set aside.
- In a large bowl combine the chickpeas, cherry tomatoes, cucumbers, mint, parsley, zest and juice of the lemon, grated garlic and teaspoons of cinnamon and allspice if using.
- Add the quinoa and stir together.
- In a small bowl whisk the date syrup and lemon juice together, pour into the salad and stir to combine.
- Taste as you go! add more salt, pepper, lemon juice as you desire.
If you’ve whipped up this Quinoa Tabbouleh any other recipe on The Well Fed Yogi, please do rate the recipe and leave me a comment below, I would love to hear from you! If you snapped some shots of the salad, please do share it with me on Instagram so I can repost on my stories!
Happy cooking and happy eating!
Don’t forget to Pin it!
