I always find comfort in preparing Quinoa Tabbouleh with hemp hearts. This salad offers a bright blend of tender quinoa, crisp cucumber, and juicy tomatoes, paired with fresh parsley and mint. A squeeze of lemon and drizzle of olive oil bring out a perfect balance that makes every bite refreshing and satisfying.

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I love exploring different salad recipes and this Quinoa Tabbouleh is one of my favorites. I started out by cooking 1 cup of quinoa in 2 cups of water with 1/4 teaspoon of salt until it was just fluffy enough to mix with all the fresh goodies.

I then tossed in a generous amount of chopped fresh parsley and mint along with diced cucumber and tomatoes for that vibrant crunch. The juice from one large lemon and 3 tablespoons of extra virgin olive oil adds a tangy zing, while 1/3 cup hemp hearts give it a nutty twist.

This recipe is a healthier twist to some of my tried and true dishes like a Moroccan Chickpea Quinoa Salad or even a Kale Quinoa Tabbouleh that I enjoy on busy days. It’s simple yet packed with flavors that make it perfect as a main salad or a side.

Trust me, you’ll be coming back to it again and again.

Why I Like this Recipe

I really love this recipe for a bunch of reasons. First, I like how easy it is to make. The steps are all pretty simple and straightforward so I never get frustrated trying to put it together. The fresh ingredients like parsley and mint really give it a light and zesty flavor that makes me feel healthy every time I take a bite.

Another reason I enjoy this dish is because its super versatile. I can serve it as a side dish or even as my main meal when I want something light. It also works great for meal prep; I usually make a big batch that I can dip into throughout the week.

I also appreciate how nutritious it is. I love that it uses quinoa and hemp hearts, because that means I’m getting a good dose of protein, fiber, and healthy fats. It feels good knowing I’m eating something that not only tastes great but is also good for my body.

Finally, this salad always seems to impress when I bring it to potlucks or parties. My friends often ask for the recipe because they enjoy the fresh taste and the cool mix of textures in every bite.

Ingredients

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Quinoa: high in protein and fiber and serves as a healthy carb base.
Fresh parsley: packed with vitamins, has a subtle earthy flavor that brightens the dish.
Fresh mint: adds a refreshing taste and offers antioxidants to help digestion.
Diced cucumber: provides crisp texture, hydration, and extra fiber goodness.
Diced tomatoes: juicy and tangy, offer vitamins with a slight natural sweetness.
Lemon juice: gives a tart flavor boost and is rich in vitamin C benefits.
Hemp hearts: add nuttiness, protein and omega fatty acids for an extra health punch.

Ingredient Quantities

1 cup quinoa, rinsed well

2 cups water

1/4 teaspoon salt

1 cup chopped fresh parsley (about one bunch)

1/2 cup chopped fresh mint leaves

1 cup diced cucumber (peeled if you like)

1 cup diced tomatoes (about 2 medium tomatoes)

Juice from 1 large lemon

3 tablespoons extra virgin olive oil

1/3 cup hemp hearts

Freshly ground black pepper to taste

How to Make this

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1. Rinse the quinoa really well under running water and then drain it.

2. In a medium saucepan, combine the quinoa, 2 cups water and 1/4 teaspoon salt. Bring it to a boil then lower the heat and let it simmer for about 15 minutes until all the water is absorbed.

3. Once cooked, fluff the quinoa with a fork and set it aside to cool a bit.

4. While the quinoa cools, chop the parsley, mint, dice the cucumber (peel it if you want) and tomatoes into bite-size pieces.

5. In a large bowl, mix together the cooled quinoa with all the chopped veggies.

6. Squeeze the juice from one large lemon over the salad. Make sure no seeds get in there.

7. Drizzle in the extra virgin olive oil and then add freshly ground black pepper to taste.

8. Stir everything gently to combine so the flavors mix well.

9. Finally, sprinkle the hemp hearts over the salad and give it a final mix before serving. Enjoy your light and healthy quinoa tabbouleh!

Equipment Needed

1. Fine mesh strainer or colander for rinsing the quinoa
2. Medium saucepan for cooking the quinoa
3. Fork for fluffing the quinoa after it cooks
4. Cutting board for chopping the herbs and veggies
5. Sharp knife for dicing the cucumber and tomatoes
6. Large mixing bowl to combine the quinoa and all the chopped ingredients
7. Citrus juicer or your hands to squeeze the lemon juice
8. Measuring cups and spoons to measure water, salt, olive oil, etc.
9. Stirring spoon to gently mix all the ingredients together

FAQ

Q: Can I use other grains if I dont have quinoa?

A: Sure, you can substitute bulgur or couscous but they will change the texture and flavor a bit.

Q: Do I need to rinse the quinoa?

A: Yes, you definitely do. Rinsing helps remove the natural saponins that can give a bitter taste.

Q: How long does it take to cook the quinoa?

A: Usually it takes about 15 minutes on a low boil then let it sit for 5 minutes after off the heat.

Q: Can I store leftovers?

A: Absolutely, you can keep it in an airtight container in the fridge for up to 3 days.

Q: Can I add extra veggies or spices to the recipe?

A: Yes, feel free to experiment! Many people like adding red onions, bell peppers or a pinch of cumin.

QUINOA TABBOULEH RECIPE Recipe Substitutions and Variations

If you can’t find quinoa, try bulgur wheat instead. It gives a similar chewy texture that’s perfect for tabbouleh.
When fresh mint’s not available, you can use basil as a backup. It won’t taste exactly the same, but it’s still pretty tasty.
If extra virgin olive oil is missing in action, avocado oil makes a good substitute and adds a smooth, buttery feel.
Don’t have hemp hearts? Chopped almonds or sunflower seeds work well as a crunchy alternative.

Pro Tips

1. Make sure you rinse the quinoa really well before cooking it because any leftover saponin can make your salad taste bitter.
2. Let the quinoa cool completely before mixing with the veggies and dressing. If you mix it while it’s still warm, everything might get mushy and the flavors won’t really blend well.
3. Taste your salad after adding the lemon juice and olive oil, then add a pinch more salt or pepper if needed since the fresh flavors can change once they’re mixed together.
4. For an extra twist, try lightly toasting the hemp hearts in a dry pan before adding them. It brings out a nuttier flavor and gives a fun crunch to the salad.