Experience a refreshing twist on a classic Middle Eastern favorite with this Quinoa Tabbouleh Salad. Packed with vibrant herbs and dressed in a zesty lemon vinaigrette, this dish substitutes quinoa for bulgur, resulting in a light and nutritious meal perfect for any occasion. Ideal for meal prep, it's a flavorful blend that can be enjoyed as a side or light main course throughout the week.
Ingredients
馃崥 1.5 cups uncooked white quinoa
馃珤 1 tablespoon olive oil for saut茅ing
馃挧 3 cups water
馃悡 1 chicken bouillon cube
馃尶 1 large bunch fresh parsley, finely chopped approximately 1.5-2 cups
馃 4 stalks green onions, finely chopped approximately 1/2 cup
馃崊 2 medium-sized tomatoes, diced approximately 1 cup
馃崑 Juice of 1-2 lemons approximately 1/4 - 1/3 cup
馃 1 small clove garlic, grated
馃 1/4 teaspoon salt
馃尡 3-4 sprigs fresh mint for garnish
Instructions
1- Cook the Quinoa:
- Use a non-stick pan like HexClad for best results. Heat over medium.
- Add 1 tablespoon of olive oil.
- Saut茅 the quinoa for about 2 minutes until it becomes lightly toasted.
- Add 3 cups of water and 1 chicken bouillon cube to the pan.
- Bring the mixture to a boil, cover with a lid, and then reduce heat to low.
- Simmer for 15 minutes. After cooking, let quinoa steam off-heat for an additional 5 minutes.
- Fluff the quinoa using a fork and let it cool completely.
2- Prepare the Vegetables:
- Finely chop a large bunch of fresh parsley using a chef鈥檚 knife.
- Chop green onions and dice tomatoes into small, uniform pieces.
3- Make the Dressing:
- In a Bormioli Rocco Quattro Stagioni glass jar, combine lemon juice, 1/4 cup olive oil, 1 grated clove garlic using a Microplane, and 1/4 teaspoon salt.
- Secure the lid and shake vigorously until emulsified.
4- Assemble the Salad:
- In a bowl, mix chopped parsley, green onions, and diced tomatoes.
- Add a few tablespoons of dressing to the veggies and mix well.
- Combine dressed vegetables with the cooled quinoa in a large serving bowl.
- Pour 1-2 more tablespoons of dressing and mix thoroughly.
5- Serve and Store:
- Garnish with fresh mint leaves.
- Portion into meal prep containers with snap-lock lids for storage.
- Refrigerate and enjoy as needed for a quick and healthy meal.
Prep Time: 10-15 minutes
Cook Time: 22 minutes
Total Time: 45-55 minutes
Servings: 4-6
Calories: Approximately 250-300 (exact nutritional content may vary based on ingredient brands and sizes)
Proteins: 6-8g
Fats: 10-15g
Carbohydrates: 30-35g
Equipment: Non-stick pan HexClad, Chef鈥檚 knife, Bormioli Rocco Quattro Stagioni glass jar, Microplane, Meal prep containers with snap-lock lids
Cooking Tips
- Saut茅ing quinoa before adding water enhances its flavor and texture.
- Boil and steam the quinoa properly to ensure fluffy grains.
- Dress the veggies first for better flavor distribution.
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Sara - Nutrient Matters: https://www.youtube.com/@nutrientmatters