Quinoa Tabbouleh with Chickpeas Recipe

Introduction

This Quinoa Tabbouleh with Chickpeas is a refreshing twist on the classic Middle Eastern salad. Packed with fresh herbs, juicy tomatoes, and protein-rich chickpeas, it’s a vibrant and nutritious dish perfect for lunches or light dinners.

Ingredients

• 1½ cups cooked quinoa (or ½ cup dry quinoa cooked in ¾ cup water)
• 1 can chickpeas (15 oz / 400 g can, or 1½ cups cooked chickpeas)
• 3 cups flat-leaf parsley (measured before chopping)
• ¼ cup fresh mint (measured before chopping)
• 2 ripe vine tomatoes (diced)
• 4 green onions (finely chopped)
• 4 tablespoons extra virgin olive oil
• 3 tablespoons lemon juice
• 1 teaspoon salt (or more to taste)
• Black pepper to taste

Instructions

1. Step 1: If using dry quinoa, rinse ½ cup quinoa well under running water. Add it to a small pot with ¾ cup water, bring to a boil, then reduce heat, cover, and simmer for 12-15 minutes until water is absorbed. Remove from heat and let sit covered for 5 minutes. Fluff with a fork and let cool before using.
2. Step 2: In a large mixing bowl, place 1½ cups cooked quinoa. In a separate medium bowl, whisk together olive oil, lemon juice, salt, and black pepper. Add rinsed and drained chickpeas to the dressing and toss to coat. Let them marinate while preparing the vegetables.
3. Step 3: Finely chop the parsley and mint. Thinly slice the green onions. Dice the tomatoes, removing seeds if desired. Add all the chopped herbs and vegetables to the quinoa bowl.
4. Step 4: Pour the chickpeas with the dressing into the quinoa and vegetable mixture. Mix everything very well until evenly combined. Taste and adjust seasoning with more salt or lemon juice if needed. Serve chilled or at room temperature.

Tips & Variations

• For added richness, top with crumbled feta cheese or sliced avocado.
• Try swapping quinoa for bulgur wheat for a traditional tabbouleh texture.
• Use fresh lemon juice rather than bottled for brighter flavor.
• If you prefer less bitterness, use more mint and less parsley.
• Serve alongside warm pita, hummus, or tzatziki to make a complete meal.

Storage

Store the tabbouleh in an airtight container in the refrigerator for up to 3 days. The flavors develop even more after resting. Stir well before serving. This dish can be enjoyed cold or at room temperature. Avoid freezing as the fresh herbs and veggies may become soggy.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I prepare this tabbouleh in advance?

Yes, it tastes great when made ahead. Just store it in the fridge and give it a good stir before serving.

Is quinoa necessary, or can I use another grain?

Quinoa is used here for its nutritional benefits and texture, but you can substitute bulgur wheat or couscous if preferred.

Quinoa Tabbouleh with Chickpeas Recipe

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★★★★★

4.9 from 137 reviews

This refreshing and nutritious Quinoa Tabbouleh with Chickpeas combines fluffy quinoa, protein-rich chickpeas, fresh herbs, and vibrant vegetables tossed in a zesty lemon and olive oil dressing. Perfect as a light lunch or a healthy side dish, this Mediterranean-inspired salad is easy to prepare and packed with flavor.

• Author: Lena
• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 25 minutes
• Yield: 4 servings 1x
• Category: Salad
• Method: Stovetop
• Cuisine: Mediterranean
• Diet: Vegan

Ingredients

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Grains and Legumes

• 1½ cups cooked quinoa (or ½ cup (90g) dry quinoa cooked in ¾ cup (160ml) water)
• 1 can chickpeas (15 oz / 400 g can) or 1½ cups (230 g) cooked chickpeas

Vegetables and Herbs

• 3 cups flat-leaf parsley (measured before chopping)
• ¼ cup fresh mint (measured before chopping)
• 2 ripe vine tomatoes (diced)
• 4 green onions (finely chopped)

Dressing

• 4 tablespoons extra virgin olive oil
• 3 tablespoons lemon juice
• 1 teaspoon salt (or more to taste)
• Black pepper to taste

Instructions

1. Prep the quinoa: If using dry quinoa, rinse ½ cup of quinoa thoroughly under running water to remove any bitterness. In a small pot, combine the rinsed quinoa with ¾ cup water. Bring to a boil, then reduce the heat to low, cover the pot, and simmer for 12-15 minutes until all the water is absorbed. Remove from heat and let it sit, covered, for 5 minutes. Fluff the quinoa with a fork and allow it to cool before transferring it to a large mixing bowl.
2. Make dressing and marinate chickpeas: In a medium bowl, whisk together 4 tablespoons of extra virgin olive oil, 3 tablespoons of lemon juice, 1 teaspoon salt, and black pepper to taste. Add the rinsed and well-drained chickpeas to the dressing and toss to coat. Let the chickpeas marinate in the dressing while you prepare the vegetables.
3. Chop vegetables and herbs: Finely chop 3 cups of flat-leaf parsley and ¼ cup fresh mint leaves. Thinly slice 4 green onions and dice 2 ripe vine tomatoes. Optionally, remove the seeds from the tomatoes for less moisture. Add all chopped herbs and vegetables to the bowl with the cooled quinoa.
4. Combine everything: Pour the chickpeas along with the dressing into the quinoa and vegetable mixture. Mix thoroughly until all ingredients are evenly combined. Taste and adjust seasoning with additional salt or lemon juice as needed.
5. Serve: Serve the quinoa tabbouleh chilled or at room temperature. It pairs excellently on its own or with crumbled feta cheese, warm pita bread, hummus, or tzatziki for a more complete meal.

Notes

• Rinse quinoa well before cooking to remove its natural bitterness.
• Allow quinoa to cool completely before mixing with other ingredients to prevent wilting the herbs.
• Removing tomato seeds can help reduce excess moisture and keep the salad fresh longer.
• Adjust lemon juice and salt according to your taste preferences.
• For a vegan option, omit feta cheese or other dairy accompaniments.
• Can be refrigerated for up to 2 days; mix well before serving.

Keywords: quinoa tabbouleh, chickpea salad, Mediterranean salad, healthy salad, vegan tabbouleh, gluten free salad