LunchDinnerSide Dish

Quinoa Tabbouleh

Name: Quinoa Tabbouleh
Prep time: 25 min
Cook time: 15 min
Total time: 1 h 10 min
Yield: 4 μερίδες
Cuisine: middle_eastern
Ingredients: 0,75 φλιτζάνι quinoa uncooked; 1,5 φλιτζάνι water; 1 φλιτζάνι fresh parsley finely chopped; 0,5 φλιτζάνι fresh mint finely chopped; 2 τεμ. tomato diced; 1 τεμ. cucumber diced; 3 τεμ. scallion thinly sliced; 1 τεμ. lemon juiced; 0,25 φλιτζάνι olive oil; 0,5 κ.γ. salt; 0,25 κ.γ. black pepper

This quinoa tabbouleh is a fresh and vibrant salad, perfect for a light lunch or a side dish. It combines fluffy quinoa with finely chopped herbs, juicy tomatoes, and crisp cucumber, all dressed in a bright lemon vinaigrette. This recipe offers a gluten-free twist on the classic Middle Eastern staple.

Πρωτότυπη συνταγή από Forkin

Συνολικός χρόνος: 1 ώ. 10 λ.
Μερίδες: 4
Δυσκολία: Εύκολη
Ανά μερίδα: 297 kcal

VeganΧορτοφαγικήΧωρίς γλουτένη

Προετοιμασία

Υλικά

0,75 φλιτζάνιquinoa, uncooked
1,5 φλιτζάνιwater
1 φλιτζάνιfresh parsley, finely chopped
0,5 φλιτζάνιfresh mint, finely chopped
2 τεμ.tomato, diced
1 τεμ.cucumber, diced
3 τεμ.scallion, thinly sliced

dressing

1 τεμ.lemon, juiced
0,25 φλιτζάνιolive oil
0,5 κ.γ.salt
0,25 κ.γ.black pepper

Εξοπλισμός

fine-mesh sieve · saucepan · fork · knife · small bowl · whisk · cutting board · large bowl

Η μέθοδος

Βήμα προς βήμα

1
Rinse the quinoa thoroughly under cold running water in a fine-mesh sieve for at least 30 seconds.
Περίπου 1 λ.
Σημείωση του μάγειρα: Rinsing removes saponins, which can give quinoa a bitter taste.
2
Combine the rinsed quinoa and water in a small saucepan.
3
Bring the mixture to a boil over medium-high heat, then reduce heat to low, cover, and simmer for 15 minutes, or until all the water is absorbed.
Περίπου 15 λ.
4
Remove the saucepan from heat and let it sit, covered, for 10 minutes to allow the quinoa to steam.
Περίπου 10 λ.
Σημείωση του μάγειρα: This step helps the quinoa become light and fluffy.
5
Fluff the cooked quinoa with a fork and spread it out on a large plate or baking sheet to cool completely.
Περίπου 10 λ.
Σημείωση του μάγειρα: Cooling the quinoa quickly prevents it from becoming mushy.
6
While the quinoa cools, prepare the vegetables and herbs by finely chopping the parsley and mint, dicing the tomato and cucumber, and thinly slicing the scallions.
Περίπου 10 λ.
Σημείωση του μάγειρα: Ensure all vegetables are finely diced for the best tabbouleh texture.
7
In a large bowl, combine the cooled quinoa, chopped parsley, mint, diced tomato, diced cucumber, and sliced scallions.
Περίπου 2 λ.
8
In a separate small bowl, whisk together the lemon juice, olive oil, salt, and black pepper to create the dressing.
Περίπου 1 λ.
9
Pour the dressing over the quinoa and vegetable mixture.
10
Gently toss everything together until well combined.
Περίπου 1 λ.
11
Cover the bowl and refrigerate for at least 30 minutes to allow the flavors to meld.
Περίπου 30 λ.
Σημείωση του μάγειρα: Chilling improves the flavor and texture of the tabbouleh.
12
Taste and adjust seasoning if necessary before serving.

Ανά μερίδα

Διατροφικά στοιχεία

76%Βαθμολογία

Θερμίδες: 297,1kcal
Πρωτεΐνη: 7,5g
Υδατάνθρακες: 34,4g
Λιπαρά: 16,1g
Φυτικές ίνες: 6,5g
Σάκχαρα: 5,1g

Εκτίμηση με βάση τις ποσότητες των υλικών της συνταγής. Οι τιμές μπορεί να διαφέρουν ανάλογα με τις μάρκες και τις αντικαταστάσεις.

Διατηρήστε το σωστά

Αποθήκευση

Store leftover quinoa tabbouleh in an airtight container in the refrigerator.

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