Quinoa Tabbouleh with Chickpeas Recipe
Introduction
This Quinoa Tabbouleh with Chickpeas is a fresh and vibrant salad that’s both nutritious and delicious. Combining fluffy quinoa, protein-rich chickpeas, and a mix of herbs and vegetables, it’s perfect for a light lunch or a side dish any time of year.
Ingredients
- 1½ cups cooked quinoa (or ½ cup dry quinoa cooked in ¾ cup water)
- 1 can chickpeas (15 oz / 400 g) or 1½ cups cooked chickpeas
- 3 cups flat-leaf parsley (before chopping)
- ¼ cup fresh mint (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. To cook dry quinoa, rinse ½ cup well under running water. Combine with ¾ cup water in a small pot, bring to a boil, then reduce heat, cover, and simmer for 12–15 minutes until water is absorbed. Remove from heat and let sit for 5 minutes. Fluff with a fork and allow to cool before adding to the bowl.
- Step 2: Make the dressing and chickpea mixture. In a medium bowl, whisk together 4 tablespoons olive oil, 3 tablespoons lemon juice, 1 teaspoon salt, and black pepper. Add the rinsed and drained chickpeas, tossing to coat. Let them marinate while you prepare the vegetables.
- Step 3: Chop the vegetables and herbs. 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.
- Step 4: Combine all ingredients. Add the chopped herbs and vegetables to the quinoa. Pour the chickpeas and dressing over the mixture. Mix thoroughly until evenly combined.
- Step 5: Taste and adjust the seasoning. Add more salt or lemon juice as needed. Serve on its own or with crumbled feta, warm pita, hummus, or tzatziki for a complete meal.
Tips & Variations
- For a nuttier flavor, toast the dry quinoa in a dry pan for a few minutes before cooking.
- Swap chickpeas for cooked lentils or black beans for a different texture and taste.
- Add a pinch of ground cumin or paprika to the dressing for extra warmth and depth.
- If fresh herbs are not available, dried herbs can be used but reduce the quantity and adjust to taste.
Storage
Store the quinoa tabbouleh in an airtight container in the refrigerator for up to 3 days. The flavors will meld nicely over time. When reheating, it’s best served chilled or at room temperature, so avoid microwaving. If needed, bring it to room temperature before serving.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I prepare this salad ahead of time?
Yes, the salad can be made a few hours ahead or the day before. This allows the flavors to develop. Keep it refrigerated and give it a gentle stir before serving.
Is quinoa necessary, or can I use bulgur wheat?
Traditional tabbouleh uses bulgur, but quinoa is a great gluten-free alternative that offers a similar texture and added protein.
PrintQuinoa Tabbouleh with Chickpeas Recipe
A fresh and healthy Quinoa Tabbouleh salad with chickpeas, bursting with vibrant herbs, juicy tomatoes, and a zesty lemon-olive oil dressing. This gluten-free, vegetarian dish is perfect as a light lunch or a refreshing side, combining protein-packed quinoa and chickpeas with classic Middle Eastern flavors.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Salad
- Method: Stovetop
- Cuisine: Middle Eastern
- Diet: Gluten Free, Vegetarian
Ingredients
Grains & Legumes
- 1½ cups cooked quinoa (or 1/2 cup (90g) dry quinoa cooked in 3/4 cup (160ml) water)
- 1 can chickpeas (15 oz / 400 g can or 1½ cup / 230 g cooked chickpeas), rinsed and drained
Herbs & Vegetables
- 3 cups flat-leaf parsley (measured before chopping)
- ¼ cup fresh mint (measured before chopping)
- 2 ripe vine tomatoes (diced, seeds removed if preferred)
- 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 dry quinoa, rinse 1/2 cup quinoa well under running water. Transfer to a small pot with 3/4 cup water. Bring to a boil, reduce heat, cover, and simmer for 12-15 minutes until water is absorbed. Remove from heat and let sit for 5 minutes. Fluff with a fork and allow to cool before using.
- Make the Dressing and Marinate Chickpeas: In a medium bowl, whisk together 4 tablespoons olive oil, 3 tablespoons lemon juice, 1 teaspoon salt, and black pepper. Add the rinsed and drained chickpeas to the dressing, toss to coat well, and let them marinate while preparing the vegetables.
- Chop Vegetables and Herbs: 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.
- Combine All Ingredients: Add the cooled cooked quinoa to a large mixing bowl. Add the chopped herbs and vegetables. Pour in the chickpeas with the dressing. Mix thoroughly until all ingredients are evenly combined.
- Adjust Seasonings and Serve: Taste the salad and adjust salt or lemon juice as desired. Serve on its own or accompany with crumbled feta, warm pita, hummus, or tzatziki for a complete meal.
Notes
- This salad is best served chilled or at room temperature.
- You can prepare the quinoa and chickpeas ahead of time to save time.
- Remove tomato seeds to reduce excess moisture if desired.
- For added protein, consider topping with crumbled feta cheese or a dollop of hummus.
- Store leftovers in an airtight container in the refrigerator for up to 2 days.
Keywords: quinoa salad, tabbouleh, chickpeas, vegetarian, gluten free, healthy salad, Middle Eastern salad, lemon dressing
