Refreshing 20 minute Quinoa Tabbouleh Salad | Tabbouleh Salad Recipe (2024)

FAQs

What are the ingredients in the salad servers quinoa tabbouleh? ›

Ingredients: Black Quinoa (26%), White Quinoa (22%), Tomato (13%), Parsley (12%), Water, Onion, Vinegar, Vegetable Oil, Sugar, Pepitas, Sunflower Seeds, Salt, Lemon Juice Concentrate (0.5%), Garlic, Black Pepper, Thickener (Xanthan Gum).

Traditional tabouli or tabbouleh is made with a gluten-containing cracked wheat called bulgur. Quinoa is a seed and naturally gluten-free. While quinoa does contain more calories than bulgur, it is more nutritionally dense, with more protien.

If you have the time, let the salad rest for 15 minutes before serving to let the flavors mingle. Otherwise, you can serve it immediately or chill it for later. Tabbouleh will keep well in the refrigerator, covered, for up to 4 days.

Pre-salting the tomatoes and parsley removes excess liquid through osmosis, preventing the salad from becoming soupy later. Tomato water is re-infused into the salad by using it to soak the bulgur, enhancing the flavor. Soaking the bulgur in heated tomato water ensures it will soften, regardless of its grind size.

Tabbouleh is basically parsley salad. There's technically no lettuce in it. It's a salad made up of parsley, tomatoes, bulgur wheat, and green onions – all finely chopped and tossed with olive oil and lemon juice!

Some recipes call for as high as a 2:1 water to grain ratio, while others go as low as 1 1/2:1. In my experience, the sweet spot for light, fluffy quinoa is right in the middle. I use 1 3/4 cups water for every cup of quinoa. Any more water, and the quinoa gets mushy.

White, red, or black? They're pretty much all the same nutritionally—so go with what tastes best to you, says Lauren Harris-Pincus, MS, RDN, owner of Nutrition Starring You, LCC. White quinoa is the least bitter of the three, while red and black have a chewier texture that holds up better in cold dishes like salads.

Tabbouleh is a healthy, vegetarian food that has no cholesterol, is low in fat, and high in fiber, vitamins, and much more. Plus, it makes great use of the backyard gardener's abundance of parsley, mint, tomatoes and cucumbers.

Quinoa not only has more protein and minerals than pasta, couscous, or rice, but it also has a more favorable glycemic index. Glycemic index is a measure of how quickly a food can make your blood sugar rise and it's an important metric for diabetics. The lower the number, the less a food will raise blood sugar.

Fresh tabbouleh has a pleasing, slightly herby aroma. If it begins to smell sour or unpleasant, it has likely spoiled. Visually, deteriorating tabbouleh may become watery, or start to show discoloration. The fresh green parsley may turn darker and the tomatoes can get mushy.

Can you eat tabouli everyday? ›

Tabouli is a great side that I could eat every day. I love the textures from the bulgar wheat and chopped vegetables. The flavors are bold from the fresh herbs and lemony dressing. I find that tabouli is so versatile that I enjoy it along so many different mains like grilled chicken, steak, and shrimp.

Hummus, baba ganoush, muhammara, and tzatziki are all fantastic with tabbouleh.

The most likely sources of bitterness in a tabbouleh are parsley and olive oil. The parsley should be finely chopped to avoid bitter flavours.

Because of its ingredients, tabouli will last in the refrigerator for up to four days, so make sure you eat it before then.

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Tabbouleh is a healthy, vegetarian food that has no cholesterol, is low in fat, and high in fiber, vitamins, and much more. Plus, it makes great use of the backyard gardener's abundance of parsley, mint, tomatoes and cucumbers. This vegan dish can be made gluten-free by substituting quinoa for bulgur wheat.

Digestive Benefits: Tabouleh is packed with ingredients that promote digestion and gut health. Parsley, the star herb in this salad, is rich in vitamins, minerals, and fiber, aiding in digestion and supporting detoxification processes.

Fresh mint, parsley, olive oil and lemon juice brighten this Middle Eastern dish.