Quinoa Tabouleh

Ingredients

• 170 g (1 cup)quinoa
• 1cucumber, finely chopped
• ½ mediumred onion, finely chopped
• 1tomato, seeded and finely chopped
• 1 large bunchcoriander, finely chopped
• Zest of 1lemon
• Juice of 1lemon
• 60 ml (¼ cup)extra-virgin olive oil
• 1 teaspoonsalt
• To tastefreshly cracked black pepper
• 1 teaspoon, optionalchilli flakes

Instructions

1. 1

   Cook the quinoa

   Combine the quinoa and 360 ml (1½ cups) water in a pan and bring to the boil. Lower the heat to a simmer and cook until the water has been absorbed, about 15–20 minutes. Take the pan off the heat, leave the quinoa to rest for 5 minutes, then fluff it with a fork.

2. 2

   Mix the dressing

   Put the dressing ingredients in a bowl, glass or jar and whisk until combined.

3. 3

   Combine the salad

   Put the chopped vegetables and cooked quinoa in a large bowl and mix. Pour over the dressing and toss again. Cover and leave to rest for about 1 hour.

4. 4

   Finish and serve

   Just before serving, sprinkle feta cheese over the salad and squeeze over some fresh lime juice.

What is quinoa tabbouleh?

Tabbouleh is a Levantine salad traditionally made with finely chopped herbs, vegetables, lemon and bulgur. This version uses quinoa in place of bulgur, while a generous bunch of coriander gives it a fresh, aromatic character.

The method works because the quinoa is cooked separately, then rested and fluffed before it meets the vegetables. A short rest after dressing lets the lemon and olive oil season the grains and herbs.

Nutrition and macros by portion

The nutrition label shows one serving as written: 325 calories, 9g protein, 42g carbs, 16g fat.

Quinoa provides most of the carbohydrates and some of the protein, while olive oil is the main source of fat. The vegetables and herbs add relatively little energy, and the salt contributes most of the sodium; pair a serving with a protein-rich main and extra vegetables for a more balanced plate.

Choosing the ingredients

Quinoa: Rinse it before cooking if the packet recommends it, to remove any natural bitterness. Use the stated water ratio and keep the pan at a gentle simmer once it boils.

Vegetables and herbs: Finely chopped cucumber, seeded tomato and red onion distribute evenly through the grains. Chop the coriander finely too, so its flavour reaches every serving.

Getting the quinoa right

Simmer: Keep the heat low after bringing the quinoa and water to the boil. It is ready when the water has been absorbed and the grains look tender.

Rest and fluff: Leave the pan off the heat for 5 minutes before using a fork to separate the grains. This helps avoid a wet, clumped salad.

Balancing the dressing

Lemon and oil: Whisk the lemon zest, juice and olive oil with the seasoning until blended. The lemon brings brightness, while the oil coats the grains and chopped ingredients.

Chilli flakes: They are optional, so leave them out for a milder salad or use them for a gentle heat. Taste the dressed salad before serving and adjust the seasoning if needed.

Why the resting time matters

The recipe allows about 1 hour for the covered salad to rest after mixing. This gives the dressing time to spread through the quinoa and vegetables; keep it chilled if the room is warm.

Add the feta and fresh lime juice just before serving, as directed, so the finishing touches remain distinct.

Serving ideas

Serve it as a side with grilled vegetables, fish or chicken, or make it part of a spread with hummus and flatbread. It also works as a lunch on its own.

For a more substantial plate, pair a serving with a protein-rich main rather than increasing the oil or salt in the salad.

Recipe notes & tips

• Use a wide bowl when tossing so the quinoa and vegetables mix without spilling.
• Seed the tomato before chopping to help keep the salad from becoming watery.
• Finely chop the red onion so its flavour does not overpower the herbs.
• Let the quinoa cool before mixing it with the chopped vegetables.
• Add the optional chilli flakes gradually and taste as you go.

Variations

• Use parsley: Swap some or all of the coriander for finely chopped parsley.
• Add feta: Crumble feta over the salad just before serving, as suggested in the method.
• Add chickpeas: Fold in drained chickpeas for a more substantial salad.
• Change the citrus: Use lime juice in place of some of the lemon juice.
• Make it milder: Omit the chilli flakes for a gentler flavour.

Common mistakes to avoid

• Boiling too vigorously: Lower the heat once the water boils so the quinoa simmers rather than catching on the pan.
• Skipping the rest: Leave the cooked quinoa off the heat for 5 minutes before fluffing to help the grains separate.
• Chopping vegetables too coarsely: Cut them finely so they mix evenly with the quinoa.
• Adding wet tomato: Remove the seeds before chopping to limit excess liquid in the salad.
• Serving straight away: Cover and rest the dressed salad for about 1 hour so the flavours can mingle.

How to store

Store the salad covered in the fridge and eat within 2–3 days. Serve it chilled or let it sit briefly at room temperature; this salad is not intended to be reheated.

Frequently asked questions