Healthy Red Quinoa Tabouli Recipe
I love grain-based salads! Here’s my take on a classic tabouli salad recipe. Traditional tabouli – also spelled tabbouleh – is made of bulgur wheat. I made this one with red quinoa. Instead of red quinoa salad, you can make white quinoa tabouli or tricolor quinoa tabouli, or you can use any favorite grain including traditional bulgur wheat.
When I have more time, I dice the tomatoes and cucumbers more finely. That makes the tabouli more traditional, but I don’t mind the bigger pieces to save some chopping. I do like to use as much parsley as I have available, so if it’s convenient, I might use as much as 3 cups tightly packed, finely chopped parsley. It sounds like a lot, but it’s really not too much as long as you chop it finely.
Enjoy this refreshing Mediterranean-style salad as a side dish with hot or cold foods, or make it a meal with the addition of kabobs, chickpeas, chicken or salmon.Print
Use this healthy tabouli recipe as a blueprint to create an infinite number of variations. Feel free to add your favorite vegetables and herbs.
- 1 cup red quinoa, cooked according to package directions with salt omitted (about 3 cups cooked)
- 2 cups tightly packed finely chopped fresh parsley (about 3.5 ounces) Use more as desired.
- 1/2 tightly packed cup finely chopped fresh mint (about 3/4 ounce)
- 2 cups quartered cherry tomatoes (about 13 ounces)
- 1½ cups diced cucumber (about 8 ounces)
- ½ cup diced scallions (about 1.25 ounces)
- 3 tablespoons olive oil
- 6 tablespoons lemon juice
- 4 garlic cloves crushed
- 1 teaspoon Kosher salt
- 1/2 teaspoon coarse pepper
- Allow the quinoa to cool in a large bowl. Toss the vegetables and herbs with the quinoa.
- In a small bowl, whisk together the olive oil, lemon juice, garlic, salt and pepper.
- Add the dressing to the quinoa mixture. Toss to mix well. Taste and adjust seasonings. Chill.
- Category: Salad
- Cuisine: Middle Eastern or Mediterranean
- Serving Size: 1 Cup
- Calories: 125
- Sodium: 200 mg
- Fat: 5.5 g
- Saturated Fat: <1g
- Trans Fat: 0
- Carbohydrates: 16 g
- Fiber: 2.5 g
- Protein: 3 g
- Cholesterol: 0 mg
If you need a healthy gluten-free recipe, make a quinoa salad. Otherwise, you can make this tabouli recipe with bulgur, farro or any favorite grain. It doesn’t matter what base you use or if you spell it tabouli or tabbouleh, it’s delicious and nutritious.
Jill Weisenberger, MS, RDN, CDE, CHWC, FAND, is a Nutrition, Culinary & Diabetes Expert, Wellcoach®-certified health and wellness coach, Freelance Writer, Registered Dietitian Nutritionist and Certified Diabetes Educator. She's also the author of four books, including a best-seller. She's a nationally-recognized media expert in high demand for print and online interviews, as well as corporate and one-on-one nutritional counseling. Jill's philosophy is that nutrition science should be understandable, realistic and oh so delicious.
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Like most of my patients and clients, I lead a busy life. You probably do too. Fortunately, you don’t need weeks, days or even hours to start living better and healthier. This blog offers timesaving strategies and bite-sized nutrition and health information. Come by often for tips and inspiration to healthy living – no matter how busy you are. I am a registered dietitian nutritionist offering credible, practical nutrition advice to keep busy people healthy. Yes indeed, we can be both busy and healthy.