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A fresh spin on a Middle Eastern classic, this High Protein Quinoa Tabbouleh Salad swaps out traditional bulgur for quinoa, boosting the protein content while keeping the vibrant flavors intact.
Bursting with fresh herbs, juicy tomatoes, and a tangy lemon dressing, each bite offers a delightful mix of textures.
Enjoy it as a nutritious side dish or light main when you’re craving something wholesome and satisfying.
Why You’ll Love This Recipe
- Naturally Gluten-Free & Vegan: Ideal for various dietary preferences.
- Protein-Packed: Quinoa delivers a higher protein content than traditional bulgur.
- Fresh & Flavorful: Parsley, mint, and lemon create a bright, zesty profile.
- Versatile & Customizable: Add cucumbers, chickpeas, or other veggies to suit your taste.
- Meal Prep Friendly: Stays crisp and delicious for days, making it perfect for weekday lunches.
What to Serve with High-Protein Quinoa Tabbouleh Salad
- Roasted Vegetables: A simple side of roasted carrots, peppers, or zucchini adds extra depth.
- Grilled Protein: Pair with chicken, tofu, or fish to make it a heartier meal.
- Flatbread or Pita: Scoop up every flavorful morsel with soft, warm bread.
- Hummus or Baba Ganoush: Extend the Middle Eastern flair with classic dips.
Ingredient Breakdown
- Optional Extras: Diced cucumbers, chickpeas, feta cheese, or a sprinkle of pine nuts for added texture.
- Quinoa: Replaces bulgur for extra protein and a slightly nutty flavor.
- Parsley & Mint: These fresh herbs form the backbone of tabbouleh’s bright, aromatic taste.
- Tomatoes: Bring sweetness and juiciness to contrast the quinoa.
- Red Onion or Green Onions: Add a zesty kick; green onions are milder if you prefer less bite.
- Lemon Juice & Olive Oil: A classic tangy dressing that ties it all together.
Pro Tip Before Starting
Rinse your quinoa under cold water before cooking to remove its natural bitter coating, known as saponin. This ensures a cleaner flavor in your finished salad.
High Protein Quinoa Tabbouleh Salad
A protein-rich twist on traditional tabbouleh, featuring fresh herbs, juicy tomatoes, and fluffy quinoa tossed in a tangy lemon dressing.
Ingredients
For the Salad:
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
- 2 cups fresh parsley, finely chopped (stems removed)
- 1 cup fresh mint, finely chopped (optional but recommended)
- 2 cups diced tomatoes (about 2 large or 3 medium)
- 1/2 cup chopped red onion or 4 green onions, finely sliced
- 1 cup diced cucumber (optional)
- 1 cup cooked chickpeas (optional, for extra protein)
For the Dressing:
- 1/4 cup extra virgin olive oil
- 3 tablespoons fresh lemon juice (about 1 large lemon)
- 1/2 teaspoon salt, or to taste
- 1/4 teaspoon black pepper, or to taste
Instructions
- Cook the Quinoa: In a medium saucepan, combine the rinsed quinoa with water or broth. Bring to a boil, reduce heat to low, cover, and let simmer for about 15 minutes, or until the liquid is absorbed. Fluff with a fork and set aside to cool slightly.
- Prepare the Dressing: In a small bowl or jar, whisk together olive oil, lemon juice, salt, and pepper. Taste and adjust seasoning if needed. Combine the Salad
- Ingredients: In a large mixing bowl, add cooled quinoa, parsley, mint, tomatoes, onion, and any optional ingredients like cucumber or chickpeas. Drizzle the dressing over the mixture.
- Toss & Serve: Gently toss all ingredients until well combined. Taste and adjust seasonings with more lemon juice, salt, or pepper as desired. Serve immediately or chill for at least 30 minutes to let flavors meld.
Notes
- Storage: Store in an airtight container in the refrigerator for up to 3 days. Flavors deepen over time.
- Make-Ahead: Cook the quinoa in advance and chop your herbs, then assemble right before serving.
- Gluten-Free Option: Quinoa is naturally gluten-free—no substitutions needed.
- Vegan Option: Already vegan as is; just ensure your broth (if used) is vegetable-based.
- Add Protein: Toss in a handful of chickpeas, lentils, or tofu cubes if you’d like an extra protein boost.
Pro Tip After Preparing
For the most authentic flavor, add an extra squeeze of lemon juice right before serving. This brightens the dish and keeps the herbs tasting fresh.
Frequently Asked Questions
Can I use other grains instead of quinoa?
Yes! Try bulgur (though it’s not gluten-free), couscous, or brown rice for a different spin on tabbouleh.
Is it necessary to add mint?
Mint is traditional in tabbouleh, but you can omit it or replace it with extra parsley if you’re not a fan.
What if I don’t have fresh lemons?
You can substitute bottled lemon juice, but fresh juice provides the best flavor.
Can I serve this warm?
While typically served chilled or at room temperature, you can serve the quinoa warm with the herbs and dressing if you prefer.
Wrapping it up
Elevate your tabbouleh game with this High Protein Quinoa Tabbouleh Salad, a healthier take on the classic that doesn’t compromise on flavor.
The vibrant combination of fresh herbs, tomatoes, and a zesty lemon dressing complements quinoa’s nutty goodness.
Whether you enjoy it on its own or alongside your favorite protein, this dish is sure to become a go-to in your healthy meal rotation!
