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Introduction
Tabbouleh, a staple in Lebanese cuisine, has been gracing Middle Eastern tables for centuries. Traditionally made with bulgur wheat, this modern interpretation swaps in quinoa, an ancient grain native to South America. This fusion not only boosts the protein content but also makes the dish gluten-free, appealing to a wider audience. The origins of tabbouleh can be traced back to the mountains of Lebanon and Syria, where fresh herbs grow in abundance. It was originally a dish of the harvest season, celebrating the bounty of fresh produce. Today, this Quinoa Tabbouleh maintains the spirit of the original - a celebration of fresh, vibrant ingredients - while adapting to contemporary dietary preferences and global food trends.
Ingredients
• 1 cup uncooked quinoa, rinsed and drained
• 2 cups water
• 1/4 cup extra-virgin olive oil
• 1/4 cup freshly squeezed lemon juice
• 2 cups finely chopped fresh flat-leaf parsley
• 1 cup finely chopped fresh mint leaves
• 2 medium tomatoes, diced (about 1 cup)
• 1 English cucumber, diced (about 1 cup)
• 1/2 medium red onion, finely diced (about 1/2 cup)
• 2 cloves garlic, minced
• 1 teaspoon fine sea salt
• 1/4 teaspoon freshly ground black pepper
• 1/4 teaspoon ground allspice (optional)
Step 1:
Rinse quinoa in a fine-mesh strainer. In a medium saucepan, combine quinoa and 2 cups water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed and quinoa is fluffy.
Step 2:
Remove quinoa from heat and let cool completely, about 20 minutes. Fluff with a fork and spread on a large plate to speed cooling if desired.
Step 3:
While quinoa cools, prepare the vegetables and herbs. Finely chop parsley and mint, dice tomatoes and cucumber, and finely dice red onion.
Step 4:
In a large mixing bowl, whisk together olive oil, lemon juice, minced garlic, salt, pepper, and allspice (if using).
Step 5:
Add cooled quinoa, chopped herbs, and diced vegetables to the bowl with the dressing. Gently toss to combine all ingredients thoroughly.
Step 6:
Taste and adjust seasoning if necessary. Cover and refrigerate for at least 30 minutes before serving to allow flavors to meld.
Q: Can I make this tabbouleh ahead of time?
A: Yes, you can prepare it up to 24 hours in advance. The flavors will actually improve as it sits in the refrigerator.
Q: Is this recipe gluten-free?
A: Yes, as long as you use certified gluten-free quinoa, this recipe is naturally gluten-free.
Q: Can I use dried herbs instead of fresh?
A: Fresh herbs are strongly recommended for the best flavor and texture. Dried herbs will not provide the same vibrant taste and appearance.
• For a gluten-free option, ensure the quinoa is certified gluten-free.
• You can substitute bulgur wheat for quinoa for a more traditional tabbouleh, but this will no longer be gluten-free.
• For best flavor, use the freshest herbs you can find. Flat-leaf parsley is preferred over curly parsley for its stronger flavor.
• Allow the quinoa to cool completely before mixing with other ingredients to prevent wilting the herbs.
• This recipe is naturally vegan and vegetarian.
• For a variation, add 1/4 cup of toasted pine nuts or chopped walnuts for extra crunch and nutrition.
• The salad can be stored in an airtight container in the refrigerator for up to 3 days.
Serve chilled or at room temperature. Garnish with additional fresh herbs or a sprinkle of sumac if desired.
Store in an airtight container in the refrigerator for up to 3 days. Stir well before serving.
Prepare the vegetables and dressing while the quinoa cooks and cools to maximize efficiency.
- Use cold water to rinse quinoa for the best texture and to remove any bitterness.
- To prevent soggy tabbouleh, make sure the quinoa is completely cooled before mixing with other ingredients.
- For the best flavor, chop herbs by hand rather than using a food processor.
For a more traditional flavor, substitute bulgur wheat for quinoa. Add 1/4 cup of toasted pine nuts or pomegranate seeds for extra texture and flavor.
Serve with grilled chicken or falafel for a complete meal. Pair with a crisp white wine like Sauvignon Blanc or a light rosé.
Best in summer when fresh herbs and tomatoes are at their peak, but can be enjoyed year-round.
This recipe contains no common allergens. However, individuals with sensitivities should be aware that it contains quinoa.
