Quinoa tabouleh is the ideal summer dish. Let yourself be surprised by this salad full of vegetables, brimming with flavor and with a pleasant texture.
Written and verified by the nutritionist Anna Vilarrasa on July 26, 2021.
Last update: July 26, 2021
Fresh salads and light dishes are the best when the weather is hot. For this reason, we propose a quick and simple recipe that is quinoa tabouleh. What's more, turns out to be a very balanced and nutritious dish.
In this case, the cereal used is quinoa instead of bulgur wheat, which is used in the traditional dish. The result is similar, with the addition that it is a food suitable for coeliacs and that it provides all the benefits of this unique grain.
A Middle Eastern salad
The tabouleh or tabbouleh it's a A dish originally from Lebanese and Syrian cuisine, widely consumed in Arab countries. It is made from bulgur, tomato, mint and parsley, although it should be noted that the real stars are the last three ingredients, along with the dressing.
The difficulty of quinoa tabouleh is very low and it is only necessary to cook the grain, since the rest of the ingredients are used raw. The most entertaining task is to cut the herbs and vegetables, especially if you like them very small, so the preparation time is a bit variable.
So this is a very easy meal to make. and that surely all diners like. Following a few simple steps you will have it ready in a few minutes. Although we must take into account the fact of reserving it to cool the quinoa.
Ingredients needed for the recipe
With these quantities, about 4 servings of the plate are prepared:
Salt and pepper.
1 cup of parsley.
4 cups of water (1 liter).
2 cups of fresh mint.
Extra virgin olive oil.
1/2 kilo of ripe tomatoes.
2 cups of quinoa (340 grams).
1 small spring onion, about 100 or 150 grams.
Step by step for the elaboration of the quinoa tabouleh
To start with the preparation, wash the quinoa under running cold water until it runs clear. Then bring the liter of water to a boil and cook the quinoa for about 15 to 20 minutes. If necessary, more water can be added.
When it is ready, strain and let cool. This step can be done a little in advance or even the day before.
Then it is time to prepare the vegetables. Wash and cut the chives (peeled), tomatoes, parsley and mint. Then pour into a large bowl along with the quinoa. Season to taste, drizzle with lemon juice and a generous splash of olive oil.
Like any salad, It is a perfect first course for both lunch and dinner. It can be accompanied by a serving of chicken, tofu, fish or eggs.
In addition, it is ideal for informal meals, accompanied by other salads and appetizers. If you want to prepare more oriental dishes for the same occasion, it can be served with hummus, falafel, labneh, pita bread or koftas.
Quinoa Nutritional Information
Quinoa (Chenopodium quinoa) is a plant of the amaranth family and it is an ancestral crop in some Andean regions. Due to its botanical characteristics, it is classified as a pseudocereal.
It has a very valuable nutritional composition and is more balanced than some cereals, such as wheat or rice. We must add the presence of minerals, vitamins, fiber and antioxidants that make it a very positive product.
The main contributions of 100 grams of quinoa (raw) are the following:
Energy: 368 calories.
Carbohydrates: 64.2 grams.
Fiber: 7 grams.
Lipids: 6.1 grams.
Protein: 14.1 grams.
Iron: 4.6 milligrams.
Manganese: 2 milligrams.
Match: 457 milligrams.
Vitamin E: 2.4 milligrams.
Vitamin B6: 0.5 milligrams.
Folates: 184 micrograms.
What are the benefits of quinoa tabouleh?
This rich salad is a tasty and refreshing dish, but it is also a very nutritious recipe that is perfect for a healthy diet. Thanks to the combination of ingredients, it is a good source of energy, healthy fats and proteins of plant origin.
In addition, the abundance of vegetables provides a great variety of vitamins, minerals, fiber, antioxidants and other phytochemicals with positive effects on health. It is also a light, fresh and easily digestible dish.
For a few years the benefits of a diet with abundant vegetables and fruits have been known and proven. Among other benefits, it is associated with lower blood pressure, a lower risk of cardiovascular problems, a lower likelihood of digestive diseases, better visual health, and proper blood glucose management.
Although It is a highly recommended dish for everyone, It is especially suitable for athletes, on beach days or with physical activity and also for children. Its carbohydrates are slowly absorbed, so it produces a gradual rise in blood sugar.
Quinoa is also interesting in vegan diets, because is a cereal that provides all the essential amino acids that the body needs. Without forgetting that it can be included without problems in a diet for people with celiac disease.
Latest recommendations to prepare your best quinoa tabouleh
This is one of the best recipes to eat healthy in summer and increase your intake of vegetables and greens. It's perfect because it's easy to prepare, refreshing and offers a spectacular combination of flavors and textures.
In this article we have presented you with the classic version, substituting the bulgur wheat for the quinoa. Although it is possible to make small adaptations without greatly changing its essence. For example, it is also delicious with rice or couscous (in its integral version).
Peppermint has an important presence in this dish. If you don't like it very much, it is possible to substitute all or part of it for more parsley, coriander or lettuce.
It also accepts the addition of other ingredients that allow you to enjoy a different version every time. The possibilities are endless, but pairs very well with cucumber, fennel, black olives or a little feta cheese.
Surely you are interested in knowing that it is kept in good condition for a few days in the refrigerator. Well packaged in an airtight container, it can be easily taken away to eat outside the home. In this case, we recommend dressing with lemon and oil at the last minute.
With all these tips, we guarantee a dish that will surely become one of your favorites this summer. With the addition that it is prepared in a short time and without any kind of difficulty.