Quinoa Tabbouleh with Chickpeas Recipe
Introduction
Quinoa Tabbouleh with Chickpeas is a fresh, vibrant salad that combines protein-packed quinoa and chickpeas with fragrant herbs and zesty lemon dressing. It’s a perfect light meal or side dish, bursting with Mediterranean flavors and easy to prepare.
Ingredients
- 1½ cups cooked quinoa (or ½ cup (90g) dry quinoa cooked in ¾ cup (160ml) water)
- 1 can chickpeas (15 oz / 400 g can or 1½ cup / 230 g cooked chickpeas)
- 3 cups flat-leaf parsley (measured before chopping)
- ¼ cup fresh mint (measured before chopping)
- 2 ripe vine tomatoes (diced)
- 4 green onions (finely chopped)
- 4 tablespoons extra virgin olive oil
- 3 tablespoons lemon juice
- 1 teaspoon salt (or more to taste)
- Black pepper (to taste)
Instructions
- Step 1: Prepare the quinoa. If using cooked quinoa, add 1½ cups directly to a large mixing bowl. If starting with dry quinoa, rinse ½ cup well under running water, then combine it with ¾ cup water in a small pot. Bring to a boil, reduce heat, cover, and simmer for 12-15 minutes until water is absorbed. Remove from heat and let sit covered for 5 minutes. Fluff with a fork and let cool before adding to the bowl.
- Step 2: Make the dressing by whisking together 4 tablespoons olive oil, 3 tablespoons lemon juice, 1 teaspoon salt, and black pepper in a medium bowl. Add the rinsed and drained chickpeas and toss to coat. Allow them to marinate while you prepare the vegetables.
- Step 3: Finely chop 3 cups flat-leaf parsley and ¼ cup fresh mint. Thinly slice 4 green onions. Dice 2 ripe vine tomatoes, removing seeds if preferred. Add all the herbs and vegetables to the quinoa in the large bowl.
- Step 4: Pour the chickpeas and dressing over the quinoa and veggies. Mix thoroughly until everything is evenly combined. Taste and adjust salt or lemon juice as needed.
- Step 5: Serve the tabbouleh on its own or with crumbled feta, warm pita bread, hummus, or tzatziki for a complete meal.
Tips & Variations
- For extra flavor, try adding chopped cucumber or a pinch of ground cumin to the dressing.
- Use fresh lemon juice for the best bright, tangy taste.
- To make it gluten-free and vegan, simply omit any accompaniments like feta cheese.
- Letting the salad sit for 30 minutes before serving helps the flavors meld beautifully.
Storage
Store the tabbouleh in an airtight container in the refrigerator for up to 3 days. It is best enjoyed cold or at room temperature. If the salad dries out, stir in a bit more olive oil or lemon juice before serving. Avoid freezing as the fresh herbs and tomatoes will lose texture.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I make this quinoa tabbouleh ahead of time?
Yes, it actually tastes better after the flavors have had time to meld, so preparing it a few hours or overnight in the fridge works great.
Is quinoa a good substitute for bulgur in traditional tabbouleh?
Absolutely. Quinoa is gluten-free and has a nice fluffy texture, making it a nutritious and tasty alternative to bulgur in tabbouleh salads.
PrintQuinoa Tabbouleh with Chickpeas Recipe
A fresh and healthy Quinoa Tabbouleh with Chickpeas salad that combines cooked quinoa, chickpeas, fresh herbs, and vegetables tossed in a lemony olive oil dressing. This vibrant Middle Eastern-inspired dish is perfect as a light meal or a side and is both nutritious and flavorful.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Salad
- Method: Stovetop
- Cuisine: Middle Eastern
- Diet: Vegan
Ingredients
Grains and Legumes
- 1½ cups cooked quinoa (or ½ cup (90g) dry quinoa cooked in ¾ cup (160ml) water)
- 1 can chickpeas (15 oz / 400 g can or 1½ cup / 230 g cooked chickpeas), rinsed and drained
Herbs and Vegetables
- 3 cups flat-leaf parsley (measured before chopping)
- ¼ cup fresh mint (measured before chopping)
- 2 ripe vine tomatoes, diced
- 4 green onions, finely chopped
Dressing
- 4 tablespoons extra virgin olive oil
- 3 tablespoons lemon juice
- 1 teaspoon salt (or more to taste)
- Black pepper to taste
Instructions
- Prep the quinoa: If using cooked quinoa, add 1½ cups directly to a large mixing bowl. If starting with dry quinoa, rinse ½ cup quinoa thoroughly under running water to remove bitterness. Place rinsed quinoa in a small pot with ¾ cup water. Bring to a boil, then reduce heat, cover, and simmer for 12-15 minutes until water is absorbed. Turn off heat and let it sit covered for 5 minutes. Fluff with a fork and allow to cool before transferring to the mixing bowl.
- Make dressing and marinate chickpeas: In a medium bowl, whisk together 4 tablespoons extra virgin olive oil, 3 tablespoons lemon juice, 1 teaspoon salt, and black pepper to taste. Add the rinsed and drained chickpeas to the dressing and toss to coat. Let them marinate while preparing the remaining ingredients to enhance flavor.
- Chop herbs and vegetables: Finely chop 3 cups flat-leaf parsley and ¼ cup fresh mint. Thinly slice 4 green onions. Dice 2 ripe vine tomatoes into small pieces, removing seeds if desired to reduce moisture.
- Combine all ingredients: Add the chopped parsley, mint, green onions, and diced tomatoes to the quinoa in the large mixing bowl. Pour in the marinated chickpeas along with the dressing. Mix thoroughly until all components are evenly combined.
- Taste and adjust: Sample the salad and adjust seasoning by adding more salt or lemon juice if needed. Serve the quinoa tabbouleh on its own or pair it with crumbled feta, warm pita bread, hummus, or tzatziki for a complete, refreshing meal.
Notes
- To speed up quinoa cooking, use pre-cooked quinoa or quinoa flakes.
- Removing tomato seeds reduces moisture and prevents the salad from becoming soggy.
- For a vegan option, omit feta or any dairy accompaniments.
- This salad keeps well in the refrigerator for up to 2 days but is best enjoyed fresh to maintain herb vibrancy.
- Adjust lemon juice and salt according to personal taste preferences.
Keywords: Quinoa Tabbouleh, Chickpeas Salad, Middle Eastern Salad, Healthy Salad, Vegan Salad, Gluten Free Salad
