Are you ready to bring a fresh and nutritious twist to a classic Middle Eastern salad? Look no further! This quick quinoa tabbouleh will rock your world and boost your focus and attention! It’s brain healthy and so flavourful that you’ll go back not only for a second helping, but also for a third.
This is one of my favourite salad recipes, and it’s very easy to meal prep. My kids take it in their school lunch and my husband, who works from home, enjoys it during his lunch break.
The salad tastes even better after a few hours or overnight in the fridge when the flavours have a chance to meld.
I like to serve it with baked salmon or roasted chickpeas. What are YOUR favourite ways to serve quinoa tabbouleh?
This quinoa tabbouleh makes a light and refreshing meal on its own or serves as a fantastic side dish.
Traditional tabbouleh uses bulgur, but I chose quinoa in this recipe because it’s naturally gluten free and rich in protein, fiber, minerals and vitamins.
I am very passionate about brain health, so I include brain-boosting ingredients in every recipe I make, and this one is no exception. Check out the recipe below for the yummy and nutritious additions I’ve chosen.
Every (home) cook has their own tabbouleh recipe. This is mine. It’s fresh, flavourful and loved by my family. I hope you will love it too!
Your Guide For This Quick Quinoa Tabbouleh Recipe
- Benefits For The Brain
- How To Make This Recipe
- Watch The Recipe Video
- Boost The Nutrition Of This Recipe
- Frequently Asked Questions
Quick Quinoa Tabbouleh – Benefits For The Brain
Parsley is rich in flavonoids and antioxidants, helping reduce inflammation and oxidative stress in the brain. It also contains vitamins A, C and K, supporting overall brain health and cognitive function.
Cherry tomatoes bring not only color in this salad, but also tons of nutrition. They have lycopene, an antioxidant which protects brain cells from damage. These tiny tomatoes also have vitamins A and C that support overall brain health and cognitive function. Their nutrient profile helps maintain mental clarity and concentration.
Did you know that avocados have a very small impact on blood sugar levels due to low glycemic index and rich content in fiber and brain-healthy fats? This helps keep constant energy levels during the day.
Hemp seeds are rich in omega-3 fatty acids, which help improve focus and concentration. They also contain magnesium and protein, which can enhance overall energy levels and mental clarity.
How To Make This Quick Quinoa Tabbouleh
Step 1
Start by combining the quinoa with water in a medium saucepan. Cover, bring to a boil, then reduce heat to low and simmer for 15-20 minutes or until the quinoa is cooked and the liquid is absorbed.
Step 2
While the quinoa is cooking, chop the fresh parsley (remove the stems), mint, tomatoes and green onions. Make sure to remove the stems from the parsley and mint.
Step 3
In a small mason jar, mix together the olive oil, lemon juice, garlic, sea salt and black pepper.
Step 4
Once the quinoa is cooked, remove it from heat and fluff it with a fork. Allow it to cool.
Step 5
In a large mixing bowl, combine the cooked and cooled quinoa, parsley, mint, tomatoes and green onion.
Step 6
Drizzle the dressing over the salad and toss to combine.
Step 7
Cover the bowl and refrigerate the quinoa tabbouleh for at least 30 minutes to allow the flavors to meld. You can also serve it immediately if you prefer.
Step 8
Sprinkle hemp seeds and diced avocados right before serving.
Storing and freezing tips
Store
Store this quick quinoa tabbuleh in the fridge in an air-tight container for up to 3 days.
Freeze
I don’t recommend freezing quinoa tabbouleh as it gets watery and the texture changes.
Watch how to make it step-by-step!
How To Boost The Nutrition Of This Quick Quinoa Tabbouleh
You can serve the quinoa tabbouleh with baked salmon.
You can also add hemp seeds and diced avocado, which is one of my favourite things to do.
Check out more delicious and nutritious serving suggestions in the FAQ section below.
Quick Quinoa Tabbouleh: To Boost Memory And Focus
- Prep Time: 30 mins
- Cook Time: 20 mins (while prepping)
- Total Time: 30 mins
- Yield: 4–6 servings 1x
- Category: Lunch, Main
- Method: Chopping, boiling
- Cuisine: American
- Diet: Vegan
Description
Quinoa tabbouleh is a great choice if you’re looking for something healthy, flavorful and easy to prepare. It’s perfect for meal prep, as it stays fresh and delicious in the fridge for a few days. Plus, it’s versatile – you can enjoy it on its own, as a topping for grilled chicken or fish, or even as a stuffing for pita bread.
Ingredients
- 1 cup quinoa
- 2 cups water
- 1/2 cup (very packed) curly parsley leaves (stems removed) (see notes)
- 12 big fresh mint leaves, chopped finely
- 1 and 1/2 cups cherry tomatoes, chopped very small
- 1/4 cup green onions, chopped very small
- Optional, but amazing: diced avocado, hemp seeds
For the Dressing:
- 1/4 cup extra-virgin olive oil
- 1/4 cup fresh lemon juice (from 1-2 lemons)
- 1–2 cloves garlic, minced
- 1 teaspoon sea salt
- 1/4 teaspoon freshly ground black pepper
Instructions
-
Start by combining the quinoa with water in a medium saucepan. Cover, bring to a boil, then reduce heat to low and simmer for 15-20 minutes or until the quinoa is cooked and the liquid is absorbed.
-
While the quinoa is cooking, chop the fresh parsley (remove the stems), mint, tomatoes and green onions. Make sure to remove the stems from the parsley and mint.
-
In a small mason jar, mix together the olive oil, lemon juice, garlic, sea salt and black pepper.
-
Once the quinoa is cooked, remove it from heat and fluff it with a fork. Allow it to cool.
-
In a large mixing bowl, combine the cooked and cooled quinoa, parsley, mint, tomatoes and green onion.
-
Drizzle the dressing over the salad and toss to combine.
-
Cover the bowl and refrigerate the quinoa tabbouleh for at least 30 minutes to allow the flavors to meld. You can also serve it immediately if you prefer.
-
Sprinkle hemp seeds and diced avocados right before serving.
Enjoy!
Notes
I prefer curly parsley over flat leaf parsley in this salad because it has a crunchier and more robust texture.
Feel free to add more parsley in your quinoa tabbouleh salad. You can never go wrong with extra parsley.
Freeze the parsley stems to use in soups or broths.
Frequently Asked Questions For Quick Quinoa Tabbouleh Recipe
What do you serve with this quick quinoa tabbouleh?
Pair quinoa tabbouleh with grilled chicken, lamb, beef or fish. The bright, fresh flavors complement the savory, smoky taste of grilled meats.
Serve it as a side with falafel, kebabs or roasted vegetables to complete a Mediterranean-themed meal.
Use large lettuce leaves (such as romaine or butter lettuce) to wrap the tabbouleh for a low-carb, gluten-free option.
Include quinoa tabbouleh in a mezze platter with hummus, baba ganoush, tzatziki, chickpeas, tahini, yogurt sauce, olives, roasted red peppers and various cheeses for a delightful assortment of flavors.
Serve alongside warm flatbreads or pita chips for scooping.
Is this tabbouleh gluten-free?
I chose to make this tabbouleh with quinoa and not bulgur as quinoa is naturally gluten free, while bulgur has gluten.
Can you make it vegan?
This recipe is vegan.
Can you make this recipe vegetarian?
The quick quinoa tabbouleh is vegetarian.
What To Cook Next
Do you know what you need to make next? This delicious high-protein broccoli salad. It’s rich in protein and perfect for meal prep!
