Gluten-free quinoa tabbouleh with pomegranate and mint

Ingredients

• 200 guncooked quinoa
• 4ripe tomatoes
• 1cucumber
• 1 large bunchflat-leaf parsley
• 1 bunchfresh mint
• 4spring onions
• 2lemons, juiced
• 75 ml (5 tbsp)extra-virgin olive oil
• 150 gpomegranate seeds, fresh or from a tub
• to tastesalt and freshly ground pepper

Instructions

1. 1

   Cook the quinoa

   Rinse the quinoa thoroughly under cold water. Cook it according to the packet instructions, usually for about 15 minutes in twice its volume of water, then leave it to cool completely.

2. 2

   Prepare the vegetables

   Dice the tomatoes, removing as much juice and as many seeds as possible. Dice the cucumber.

3. 3

   Chop the herbs

   Finely chop the parsley and mint; use plenty, as the herbs give the tabbouleh its character.

4. 4

   Slice the onions

   Cut the spring onions into thin rings. Squeeze the lemons and set the juice aside.

5. 5

   Mix the salad

   Put the cooled quinoa in a large bowl with the tomatoes, cucumber, spring onions, parsley and mint, then toss together.

6. 6

   Make the dressing

   Whisk the lemon juice with the olive oil, a pinch of salt and freshly ground pepper. Pour it over the salad and mix well.

7. 7

   Add the pomegranate

   Scatter the pomegranate seeds over the salad just before serving. Taste and adjust with extra lemon juice or salt if needed.

8. 8

   Chill before serving

   Refrigerate the tabbouleh for at least 30 minutes to let the flavours meld. Serve chilled.

What is quinoa tabbouleh?

Tabbouleh is a herb-forward salad associated with Middle Eastern cooking, traditionally made with bulgur, parsley, mint, tomatoes and lemon. This version swaps in quinoa, making it suitable for a gluten-free meal.

The balance of finely chopped herbs, crisp vegetables and sharp dressing keeps the salad bright, while pomegranate adds little bursts of sweetness.

Nutrition and macros by portion

The nutrition label shows one serving as written: 424 calories, 12g protein, 60g carbs, 19g fat.

Quinoa provides most of the carbohydrates and some of the protein, while olive oil contributes much of the fat. Herbs, vegetables and pomegranate add fibre and natural sugars. Pair a portion with chickpeas or another protein-rich dish for a more balanced plate.

The quinoa base

Rinsing: wash the quinoa well under cold water before cooking. This helps remove its natural bitter coating.

Cooling: let the cooked grains cool completely before mixing them with the herbs and vegetables. Warm quinoa can soften the fresh ingredients and wilt the herbs.

Keep the vegetables crisp

Tomatoes: remove as much juice and seed as you can after dicing. This limits excess liquid in the finished salad.

Cucumber: dice it to a similar size to the tomato so each spoonful has an even mix of textures.

Herbs make the salad

Parsley: use the full large bunch and chop it finely so it is distributed throughout the quinoa rather than sitting in large clumps.

Mint: chop it finely too, then mix it in with the parsley. Together, the herbs give this version its fresh, distinctive character.

Dress and rest

Lemon and oil: whisk the lemon juice with the olive oil, salt and pepper before dressing the salad. Mixing the dressing separately helps it coat the ingredients evenly.

Chilling: give the tabbouleh at least 30 minutes in the fridge before serving. Add the pomegranate just before it goes to the table so the seeds stay distinct.

Serving ideas

Serve the salad chilled as a sharing side alongside grilled vegetables, fish or chicken. It also works as a light lunch on its own.

For a more substantial meal, pair it with a source of protein such as chickpeas or grilled halloumi.

Recipe notes & tips

• Rinse the quinoa thoroughly before cooking to help avoid a bitter taste.
• Cool the quinoa fully so it does not wilt the herbs.
• Chop the parsley and mint finely for an even distribution through the salad.
• Remove excess tomato juice to keep the salad from becoming watery.
• Taste the dressing on the mixed salad and adjust the lemon or salt before chilling.
• Add the pomegranate seeds just before serving for a fresh finish.

Variations

• Add chickpeas: fold in drained chickpeas for a more filling salad.
• Use extra lemon: add more juice for a sharper, tangier dressing.
• Try coriander: replace some of the parsley with finely chopped coriander.
• Add toasted nuts: scatter chopped toasted almonds over the salad for crunch.
• Make it spicy: add a little finely chopped fresh chilli to the dressing.

Common mistakes to avoid

• Skipping the rinse: unwashed quinoa can taste bitter, so rinse it well under cold water.
• Mixing warm quinoa: heat can wilt the herbs, so wait until the grains are completely cool.
• Leaving tomato juice in: excess liquid can make the salad watery, so remove the seeds and juice as directed.
• Chopping herbs too coarsely: large pieces can dominate each bite, so chop them finely.
• Adding pomegranate too early: the seeds can lose their fresh contrast, so sprinkle them on just before serving.
• Serving straight away: the flavours need time to meld, so chill the salad for at least 30 minutes.

How to store

Keep leftovers covered in the refrigerator and eat within 2 days. The salad may soften as it sits; stir before serving and add a little fresh lemon juice if needed.

Frequently asked questions