If you’re looking for a refreshing, nutritious salad that’s perfect for meal prep, look no further than Quinoa Tabbouleh. This delightful dish is not only packed with flavor but also offers a healthy twist on the traditional tabbouleh by using quinoa instead of bulgur wheat. It’s gluten-free, vegan, and can be stored in the fridge for about 4-6 days, making it an ideal option for busy weeks.
Ingredients
Here’s what you’ll need to create this delicious quinoa tabbouleh:
For the Salad:
- 1.5 cups quinoa
- 3 cups water
- 1 chicken bouillon cube (optional, for added flavor)
- 2 stalks/bunches fresh parsley (or 1 large bunch)
- 1 green onion stalk
- 1 beefsteak tomato
- Fresh mint leaves
For the Dressing:
- 1/4 to 1/2 cup lemon juice (adjust to taste)
- 1/4 cup olive oil
- 1 to 2 garlic cloves, minced
- Pinch of salt
Grocery List
To make shopping easier, here’s a concise grocery list:
- Quinoa
- Chicken bouillon cube (optional)
- Fresh parsley
- Green onion
- Beefsteak tomato
- Fresh mint
- Olive oil
- Lemons
- Garlic
- Salt
Cooking Costs
The estimated cost for preparing this quinoa tabbouleh is approximately $10-$15, depending on local prices and whether you buy organic ingredients. Here’s a breakdown:
- Quinoa: $3-$5
- Fresh herbs (parsley, mint): $3-$4
- Tomato: $1-$2
- Green onion: $0.50-$1
- Olive oil: $2-$3
- Lemon: $0.50-$1
- Garlic: $0.50
Cooking Instructions
Follow these simple steps to prepare your quinoa tabbouleh:
- Cook the Quinoa:
- Rinse the quinoa under cold water to remove bitterness.
- In a saucepan, combine quinoa and water (add the bouillon cube if using). Bring to a boil.
- Reduce heat and simmer uncovered for about 10–15 minutes until all water is absorbed.
- Remove from heat, cover, and let it steam for an additional 5 minutes. Fluff with a fork and let cool.
- Prepare the Vegetables:
- While the quinoa cools, chop the parsley (discard thick stems), green onion, and tomato into small cubes.
- Finely chop fresh mint leaves.
- Make the Dressing:
- In a small bowl, whisk together olive oil, lemon juice, minced garlic, and salt.
- Combine Ingredients:
- In a large bowl, mix cooled quinoa with chopped vegetables and fresh herbs.
- Pour the dressing over the salad and toss gently to combine.
- Serve or Store:
- Serve immediately or store in an airtight container in the fridge.
Nutritional Information
This recipe yields approximately 4 servings. Each serving contains about 166 calories, making it a light yet satisfying meal option. Here’s a quick nutritional breakdown per serving:
- Calories: 166 kcal
- Protein: 5 g
- Carbohydrates: 28 g
- Fat: 6 g
- Fiber: 3 g
Useful Tips and Notes
- Adjusting Flavor: Feel free to adjust the amount of lemon juice in the dressing to suit your taste preference.
- Storage Advice: To maintain freshness, avoid adding dressing until just before serving if you plan on storing leftovers.
- Serving Suggestions: This salad pairs well with grilled chicken or fish for a complete meal or can be enjoyed on its own as a light lunch.
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Quinoa Tabbouleh is not just a salad; it’s a versatile dish that can elevate any meal prep routine while keeping your taste buds satisfied. Enjoy your cooking adventure! ✨
