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 Apr 2025
  • Cook time 15 min
  • Prep time 20 min
  • 8 Servings
  • 10 Ingredients

Fresh quinoa tabbouleh with feta and herbs

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:

2 cups water
470g
1 cup quinoa
170g
1 tsp salt
6g
1/4 cup lemon juice
60g
1/4 cup olive oil
55g
1 cup onion
100g
1 cup parsley
90g
1 cucumber
200g
2 cups tomatoes
320g
2 cups feta cheese
300g

Instructions:

1. Prepare the Quinoa:
- 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.
2. Prepare the Dressing:
- In a small bowl, whisk together the lemon juice and olive oil until well combined.
3. Chop the Vegetables and Herbs:
- Finely chop the onion and spearmint.
- Dice the cucumber and tomatoes.
4. Combine Ingredients:
- 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.
5. Add the Feta:
- Gently fold in the crumbled feta cheese, making sure it's evenly distributed.
6. Season to Taste:
- Taste the tabbouleh and adjust seasoning if needed, adding more salt or lemon juice if desired.
7. Chill and Serve:
- 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 Size220 grams
Energy
Calories 140kcal7%
Protein
Protein 7g5%
Carbohydrates
Carbohydrates 10g3%
Fiber 1.46g4%
Sugar 2.56g3%
Fat
Fat 16g18%
Saturated 6g20%
Cholesterol 33mg-
Vitamins
Vitamin A 66ug7%
Choline 16mg3%
Vitamin B1 0.11mg9%
Vitamin B2 0.36mg28%
Vitamin B3 0.74mg5%
Vitamin B6 0.25mg14%
Vitamin B9 33ug8%
Vitamin B12 0.63ug26%
Vitamin C 10mg11%
Vitamin E 0.44mg3%
Vitamin K 8ug7%
Minerals
Calcium, Ca 210mg16%
Copper, Cu 0.10mg11%
Iron, Fe 0.78mg7%
Magnesium, Mg 30mg7%
Phosphorus, P 180mg14%
Potassium, K 270mg8%
Selenium, Se 6ug11%
Sodium, Na 720mg48%
Zinc, Zn 1.46mg13%
Water
Water 170g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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