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Side DishLunchSalad

Quinoa Tabbouleh

This refreshing quinoa tabbouleh is a modern twist on a classic Mediterranean salad, replacing traditional bulgur with protein-rich quinoa. It's packed with fresh herbs, crisp vegetables, and a zesty lemon dressing, making it a perfect light side dish.

Πρωτότυπη συνταγή από Forkin

Συνολικός χρόνος
45 λ.
Μερίδες
4
Δυσκολία
Εύκολη
Ανά μερίδα
219 kcal
VeganΧορτοφαγικήΧωρίς γλουτένη
Quinoa Tabbouleh

Προετοιμασία

Υλικά

salad_base

  • 0,75 φλιτζάνιquinoa, uncooked
  • 1,5 φλιτζάνιwater

salad_ingredients

  • 1 φλιτζάνιfresh parsley, finely chopped
  • 0,25 φλιτζάνιfresh mint, finely chopped
  • 0,5 τεμ.cucumber, diced
  • 2 τεμ.tomato, diced
  • 3 τεμ.green onion, thinly sliced

dressing

  • 3 κ.σ.lemon juice, freshly squeezed
  • 2 κ.σ.olive oil, extra virgin
  • 0,5 κ.γ.salt
  • 0,25 κ.γ.black pepper, freshly ground

Εξοπλισμός

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

Η μέθοδος

Βήμα προς βήμα

  1. 1

    Rinse the quinoa thoroughly under cold running water in a fine-mesh sieve.

    Περίπου 2 λ.

    Σημείωση του μάγειρα: Rinsing removes saponin, which can make quinoa taste bitter.

  2. 2

    Combine the rinsed quinoa and water in a small saucepan.

  3. 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.

    Σημείωση του μάγειρα: Do not lift the lid during cooking.

  4. 4

    Remove the saucepan from heat and let it sit, covered, for 5-10 minutes to steam.

    Περίπου 10 λ.

    Σημείωση του μάγειρα: This step makes the quinoa fluffy.

  5. 5

    Fluff the cooked quinoa with a fork and transfer it to a large bowl to cool completely.

    Περίπου 5 λ.

    Σημείωση του μάγειρα: Ensure the quinoa is cool before mixing with herbs, otherwise, it can wilt them.

  6. 6

    While the quinoa cools, finely chop the fresh parsley and fresh mint.

    Περίπου 5 λ.

  7. 7

    Dice the cucumber and tomato into small, uniform pieces.

    Περίπου 5 λ.

  8. 8

    Thinly slice the green onion.

    Περίπου 2 λ.

  9. 9

    In a small bowl, whisk together the lemon juice, olive oil, salt, and black pepper to create the dressing.

    Περίπου 2 λ.

  10. 10

    Add the cooled quinoa, fresh parsley, fresh mint, cucumber, tomato, and green onion to the large bowl.

  11. 11

    Pour the dressing over the quinoa and vegetables.

  12. 12

    Gently toss all ingredients until well combined.

    Περίπου 1 λ.

  13. 13

    Taste and adjust seasoning if needed.

Ανά μερίδα

Διατροφικά στοιχεία

75%Βαθμολογία
Θερμίδες
218,7kcal
Πρωτεΐνη
6,6g
Υδατάνθρακες
29,3g
Λιπαρά
9,2g
Φυτικές ίνες
4,7g
Σάκχαρα
3,5g

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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