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Quinoa Tabbouleh Recipe – Healthy & Gluten-Free Recipe

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4.4 from 4 reviews

A refreshing and healthy Quinoa Tabbouleh recipe that is naturally gluten-free, packed with fresh herbs, crisp vegetables, and a zesty lemon dressing. Perfect as a light lunch or side dish, this vibrant salad combines fluffy quinoa with parsley, mint, cucumber, tomatoes, and hemp hearts for added texture and nutrition.

  • Total Time: 30 minutes
  • Yield: 4 to 6 servings

Ingredients

Quinoa

  • 1 cup quinoa (tri-color recommended)
  • 1 3/4 cups water
  • 1 teaspoon garlic powder

Salad

  • 1 bunch parsley (about 2 cups lightly packed), stems removed
  • 1 small bunch mint (about 1 cup lightly packed), stems removed
  • 1 small English cucumber (skin on), diced
  • 1 small red onion, diced or 3 green onions, thinly sliced
  • 1 1/2 cups cherry or grape tomatoes, halved or quartered
  • 1/4 cup hemp hearts (shelled hemp seeds)

Dressing

  • Drizzle of good extra virgin olive oil
  • Juice of 2 large lemons
  • Mineral salt & cracked pepper to taste

Instructions

  1. Cook Quinoa: Rinse the quinoa under cold water using a fine mesh strainer to remove any dust or impurities. In a medium pot, combine the rinsed quinoa, water, and garlic powder. Bring to a boil, then cover with a lid, reduce the heat to low, and simmer gently for 15 minutes. After cooking, remove the pot from heat, leave the lid off, and let the quinoa set and steam for an additional 10 to 15 minutes. Fluff with a fork to separate the grains.
  2. Prepare Vegetables and Herbs: While the quinoa cooks, finely chop the parsley and mint leaves, making sure to discard the stems. Dice the cucumber and onion finely. Halve or quarter the cherry or grape tomatoes depending on their size for balanced texture in the salad.
  3. Assemble the Salad: Once the quinoa has cooled slightly and is fluffy, transfer it to a large salad bowl. Add the chopped parsley, mint, diced cucumber, onion, tomatoes, and hemp hearts. Drizzle with extra virgin olive oil and the juice of two lemons. Season with mineral salt and cracked pepper to taste. Gently toss all ingredients together, ensuring the flavors combine well without bruising the herbs and vegetables.
  4. Serve: Garnish with a few whole mint or parsley leaves and lemon wedges on the side. Serve immediately or keep chilled until ready to enjoy.
  5. Storage: Store any leftovers in an airtight container in the refrigerator for up to 5 to 6 days to maintain freshness and flavor.

Notes

  • Rinsing quinoa is optional but helps remove bitterness.
  • Using fresh herbs like parsley and mint is key for authentic flavor.
  • Hemp hearts add a nutty texture and extra protein.
  • This salad tastes best fresh but can be refrigerated for up to 6 days.
  • Adjust lemon juice and seasoning according to taste preference.
  • Author: Daisy
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Category: Salad
  • Method: Stovetop
  • Cuisine: Middle Eastern
  • Diet: Gluten Free

Find it online: https://dishiary.com/quinoa-tabbouleh-recipe-healthy-and-gluten-free-recipe/