Fresh quinoa tabbouleh with feta and herbs
Discover a refreshing twist on a classic with our Fresh Quinoa Tabbouleh recipe, featuring fluffy quinoa, tangy feta, and a medley of fresh herbs and vegetables. Perfect for a light and healthy meal, this dish combines vibrant flavors of lemon, spearmint, and ripe tomatoes, finely balanced with creamy feta cheese. Ready in under 30 minutes, it's a delicious and nutritious option for any occasion.
- 04 May 2024
- Cook time 15 min
- Prep time 20 min
- 8 Servings
- 10 Ingredients
Fresh quinoa tabbouleh with feta and herbs is a refreshing and healthy Mediterranean-inspired salad. Perfect for warm weather or as a side dish to complement your main course, this vibrant and flavorful dish incorporates wholesome ingredients like quinoa, fresh vegetables, fragrant herbs, and creamy feta cheese.
Ingredients:
Instructions:
- Rinse the quinoa under cold water to remove any bitterness.
- In a medium saucepan, bring the 2 cups of water to a boil.
- Add the quinoa and 1 teaspoon of salt. Reduce the heat to low, cover, and simmer for about 15 minutes or until the water is absorbed and the quinoa is tender.
- Remove from heat and let it sit, covered, for 5 minutes. Fluff the quinoa with a fork and let it cool to room temperature.
- In a small bowl, whisk together the lemon juice and olive oil until well combined.
- Finely chop the onion and spearmint.
- Dice the cucumber and tomatoes.
- In a large mixing bowl, combine the cooled quinoa, chopped onion, spearmint, cucumber, and tomatoes.
- Pour the dressing over the mixture and toss until everything is well coated.
- Gently fold in the crumbled feta cheese, making sure it's evenly distributed.
- Taste the tabbouleh and adjust seasoning if needed, adding more salt or lemon juice if desired.
- Cover the bowl and refrigerate the tabbouleh for at least 30 minutes to let the flavors meld together.
- Serve chilled or at room temperature.
Tips:
- Rinse the quinoa thoroughly under cold water before cooking to remove its natural coating, which can make it taste bitter.
- Allow the cooked quinoa to cool completely before mixing it with the other ingredients to prevent the herbs from wilting and the cheese from melting.
- Use fresh, ripe tomatoes for the best flavor. Cherry tomatoes can be a great alternative if you prefer smaller tomato pieces.
- Feel free to adjust the amount of lemon juice and olive oil to suit your taste preferences. Some might enjoy a more lemony or oil-rich tabbouleh.
- For a more robust flavor, prepare the tabbouleh a few hours before serving and let it chill in the refrigerator, giving the ingredients time to blend together.
Enjoy your fresh quinoa tabbouleh with feta and herbs as a nutritious and delicious addition to your meal. This versatile recipe can be served as a light lunch, side dish, or even a main course. It's perfect for gatherings and can be easily made ahead of time, allowing the flavors to meld beautifully.
| Nutrition Facts | |
|---|---|
| Serving Size | 220 grams |
| Energy | |
| Calories 140kcal | 6% |
| Protein | |
| Protein 7g | 5% |
| Carbohydrates | |
| Carbohydrates 10g | 3% |
| Fiber 1.46g | 4% |
| Sugar 2.56g | 3% |
| Fat | |
| Fat 16g | 18% |
| Saturated 6g | 20% |
| Cholesterol 33mg | - |
| Vitamins | |
| Vitamin A 66ug | 7% |
| Choline 16mg | 3% |
| Vitamin B1 0.11mg | 9% |
| Vitamin B2 0.36mg | 28% |
| Vitamin B3 0.74mg | 5% |
| Vitamin B6 0.25mg | 14% |
| Vitamin B9 33ug | 8% |
| Vitamin B12 0.63ug | 26% |
| Vitamin C 10mg | 11% |
| Vitamin E 0.44mg | 3% |
| Vitamin K 8ug | 7% |
| Minerals | |
| Calcium, Ca 210mg | 16% |
| Copper, Cu 0.10mg | 0% |
| Iron, Fe 0.78mg | 7% |
| Magnesium, Mg 30mg | 7% |
| Phosphorus, P 180mg | 14% |
| Potassium, K 270mg | 8% |
| Selenium, Se 6ug | 11% |
| Sodium, Na 720mg | 48% |
| Zinc, Zn 1.46mg | 13% |
| Water | |
| Water 170g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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