Traditional tabbouleh is a classic Lebanese salad combining cracked wheat with fresh parsley. This gluten-free version uses healthy quinoa. A zing from Middle Eastern spices and Sherry vinegar make the flavors pop.
Serve as a side dish for a plant-based summer party, along with Grilled Asparagus Kalamata Olive Meyer Lemon Salad, Moroccan Chickpea Tagine Stew, and Za’atar Spiced Rainbow Carrots.
- Medium
- Servings: 4
- Ready In: 15 minutes
- Yield: 5 cups
Cooking Quinoa in Plant-Based Recipes
Quinoa is a gluten-free whole grain used often in plant-based recipes. Full of healthy vegan protein and fiber, it is satisfying and delicious. Quinoa comes in four color options: white, red, black, and tri-color (a mix of the three). You can use it in breakfast porridge, salad and grain bowls, soups, stews, and even cookies.
Oil-Free Toasting Quinoa
Toasting the quinoa in a dry pan (without any oil) develops nutty flavor and a golden color. This simple step makes this easy recipe incredibly delicious!
For more Quinoa Tips and Recipes: QUINOA COOKING: RINSING, OIL-FREE TOASTING, AND HOW TO KNOW WHEN IT’S DONE
Chef Katie’s Plant-Based Cooking Tips:
Curly vs. Flat-Leaf Parsley: Use curly parsley for this recipe. It has a milder, slightly sweeter flavor that works well with the nutty flavor of the quinoa.
Sherry Vinegar “Pop”: Sherry vinegar is the secret ingredient in this recipe. It adds a pop of bright, acidic flavor. It has a fruitier flavor than red wine vinegar, with a little less sweetness than balsamic. If you don’t have Sherry vinegar, you can substitute with Champagne vinegar or lemon juice.
Middle Eastern Flavor: Simple Middle Eastern flavor comes from ground coriander and ground cumin. This spices are common in many Middle Eastern dishes like hummus, tagine, and tabbouleh
Oil-Free: I’m on a mission to get rid of empty calories, like those found in refined oils. This recipe skips oil and uses parchment paper to keep the bars from sticking to the pan. This makes a healthy, low-calorie recipe.
Quinoa Tabbouleh
Ingredients
- 1 cup uncooked white quinoa
- 1/2 teaspoon ground coriander
- 1/4 teaspoon ground cumin
- 1/8 teaspoon cayenne optional
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- 1 shallot minced
- 1 clove garlic minced
- 2 cups water
- 2 tablespoons Sherry vinegar
- 1 bunch curly parsley
- 2 plum Roma tomatoes, diced
Instructions
- To make the Quinoa Tabbouleh: Place the quinoa and spices (coriander, cumin, cayenne, salt, and pepper) in a dry pot. Cover and toast over medium heat, stirring often, for about 5-7 minutes. When the quinoa has toasted, add the shallot, garlic, and 2 cups of water. Cover, and bring to a boil.
- Reduce to a simmer and cook until quinoa is done, about 10-12 minutes.
- When the quinoa is done, remove from heat and fluff to steam off any excess liquid. Transfer to a medium bowl. Let cool for about 10 minutes. You can speed this up by placing the bowl in the freezer.
- While the quinoa cools, chop the parsley and dice the tomatoes.
- When the quinoa has cooled, add the Sherry vinegar, parsley, and tomatoes. Stir well to combine. Taste to adjust seasoning. Serve slightly chilled or at room temperature. Enjoy!
Notes
Watch to Learn More:
Nutrition Facts
| Nutrition Facts | |
|---|---|
| Servings 4.0 | |
| Amount Per Serving | |
| calories 178 | |
| % Daily Value * | |
| Total Fat 3 g | 4 % |
| Saturated Fat 0 g | 1 % |
| Monounsaturated Fat 1 g | |
| Polyunsaturated Fat 1 g | |
| Trans Fat 0 g | |
| Cholesterol 0 mg | 0 % |
| Sodium 26 mg | 1 % |
| Potassium 526 mg | 15 % |
| Total Carbohydrate 33 g | 11 % |
| Dietary Fiber 4 g | 16 % |
| Sugars 2 g | |
| Protein 7 g | 14 % |
| Vitamin A | 23 % |
| Vitamin C | 30 % |
| Calcium | 5 % |
| Iron | 26 % |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
Shopping and Gear List
- truRoots Organic Quinoa 100%
- McCormick Gourmet Organic Ground Cumin, 1.5 oz
- Simply Organic – Coriander – 2.29 oz.
- Napa Valley Naturals Sherry Vinegar (15 Star), 12.7 Ounces
Discover more from Plants-Rule
Subscribe to get the latest posts sent to your email.
