Discover our easy chickpea quinoa tabbouleh packed with fresh flavor. A healthy, quick lunch recipe perfect for vibrant meals any day of the week.
Easy Chickpea Quinoa Tabbouleh Packed with Fresh Flavor
This easy chickpea quinoa tabbouleh packed with fresh flavor is a vibrant, healthy lunch option. Featuring nutrient-dense quinoa and protein-rich chickpeas, loaded with fresh herbs, tomatoes, and cucumbers, this dish brings Mediterranean freshness to your table in under 30 minutes.
Why You’ll Love It
If you’re looking for a bright, wholesome meal that’s easy to prepare, this chickpea quinoa tabbouleh is it. It’s naturally gluten-free, vegetarian, and perfect for meal prep or an on-the-go lunch. The fresh herbs and zesty lemon dressing make every bite refreshing and flavorful.
Ingredients
- 1 cup quinoa, rinsed (substitute with bulgur if not gluten-sensitive)
- 1 1/2 cups water
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 large bunch fresh parsley, finely chopped
- 1/2 cup fresh mint leaves, chopped (replace with cilantro if preferred)
- 2 medium tomatoes, diced
- 1 small cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh lemon juice
- 1/4 cup extra virgin olive oil
- Salt and pepper to taste
- Optional: 1/4 cup finely chopped green onions
Step-by-Step Instructions
- Rinse the quinoa thoroughly under cold running water to remove any bitterness.
- In a medium saucepan, combine the rinsed quinoa and 1 1/2 cups water. Bring to a boil over medium heat.
- Lower the heat to a simmer, cover, and cook for 15 minutes or until water is absorbed. Remove from heat and let cool.
- Once cooled, fluff the quinoa with a fork and transfer to a large mixing bowl.
- Add the chickpeas, parsley, mint, tomatoes, cucumber, red onion, and green onions if using. Gently toss together.
- In a small bowl, whisk together lemon juice, olive oil, salt, and pepper until emulsified.
- Pour the dressing over the quinoa mixture and toss to combine thoroughly.
- For best flavor, chill the tabbouleh in the fridge for at least 30 minutes before serving.
Enjoy your nutritious and refreshing meal!
Explore more recipes in Easy Weeknight Dinners and Vegetarian Lunches for healthy, flavorful ideas. For additional tips on Mediterranean dishes, see Food Network.
Expert Tips
Make sure to rinse quinoa well to remove the natural coating called saponin, which can taste bitter. For fluffier quinoa, let it rest covered for 5 minutes after cooking, then fluff with a fork.
Use fresh, firm vegetables for the best texture contrast. You can prepare this dish a day ahead to let the flavors meld, making it an ideal make-ahead lunch.
Scaling the recipe is simple—just multiply ingredients. If you double it, keep the dressing proportional to avoid overdressing.
Storage
Store leftover tabbouleh in an airtight container in the refrigerator for up to 3 days. This salad does not freeze well because the fresh vegetables will become watery upon thawing. Stir well before serving if the dressing separates.
Variations
- Vegan: This recipe is naturally vegan, so no swaps needed.
- Gluten-Free: Use quinoa as the base; avoid bulgur for gluten-free options.
- Dairy-Free: The recipe contains no dairy, perfect for dairy-free diets.
- Add Protein: Add grilled chicken or feta cheese if you want to boost protein content.
- Spicy Kick: Add finely diced jalapeños or a pinch of chili flakes in the dressing for heat.
FAQ
- What makes this easy chickpea quinoa tabbouleh packed with fresh flavor?
- It’s the combination of fresh herbs like parsley and mint, zesty lemon dressing, and the balance of chickpeas and quinoa that creates a vibrant, refreshing flavor.
- Can I make this tabbouleh ahead of time?
- Yes, chilling it for at least 30 minutes helps the flavors meld beautifully. Store in the fridge up to 3 days.
- Is quinoa necessary, or can I use other grains?
- Quinoa is great for its texture and nutrients, but bulgur or couscous can be used instead, keeping in mind gluten content.
- How can I keep the salad from getting soggy?
- Drain chickpeas well and pat dry vegetables. Add dressing just before serving or store separately.
- Is this chickpea quinoa tabbouleh suitable for meal prep?
- Absolutely. It’s a perfect make-ahead lunch that stays fresh and flavorful chilled.
Call to Action
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