Best 5 Kale Tabbouleh With Quinoa Recipes
Quinoa and kale tabbouleh are a delicious and healthy twist on the classic Middle Eastern dish. Made with quinoa, kale, fresh herbs, and a tangy dressing, this tabbouleh is packed with flavor and nutrients. It's a perfect side dish or light lunch, and it's also a great way to use up leftover quinoa.
This recipe is for a basic quinoa and kale tabbouleh. You can also add other ingredients to taste, such as diced cucumber, tomatoes, or feta cheese. If you're looking for a vegan version, you can omit the feta cheese and use olive oil instead of butter. You can also find other variations of the tabbouleh recipe in this article, such as the beet tabbouleh or traditional tabbouleh. With so many options to choose from, you're sure to find a tabbouleh recipe that you'll love.
QUINOA TABBOULEH WITH FETA
This quinoa tabbouleh is one of my go-to recipes. Quinoa, a grain that originated in South America, is considered a superfood because it contains more protein than most grains. It has a nutty flavor that tastes wonderful with the cucumbers, tomatoes, scallions, feta and mint, and it's a great gluten-free alternative to traditional bulgur wheat. Best of all, you can make this salad ahead; if it sits at room temperature for a few hours, the lemon vinaigrette really has time to soak into the quinoa and vegetables, so the salad is even more delicious!
Provided by Ina Garten
Categories side-dish
Time 35m
Yield 8 servings
Number Of Ingredients 10
Steps:
- Pour 2 cups of water into a medium saucepan and bring to a boil. Add the quinoa and 1 teaspoon of salt, lower the heat and simmer, covered, for 15 minutes, until the grains are tender and open (they'll have little curly tails). Drain, place in a bowl and immediately add the lemon juice, olive oil and 1 to 1 1/2 teaspoons of salt.*
- In a large bowl, combine the scallions, mint, parsley, cucumber, tomatoes, 1 to 2 teaspoons of salt* and 1 teaspoon of pepper. Add the quinoa and mix well. Carefully fold in the feta and taste for seasonings. Serve at room temperature or refrigerate and serve cold.
- * Ina uses Diamond Crystal Kosher Salt, which is coarser than other brands; if you are using a finer-grain kosher salt such as Morton, use the smaller amount.
Nutrition Facts : Calories 210, Fat 14 grams, SaturatedFat 5 grams, Cholesterol 25 milligrams, Sodium 341 milligrams, Carbohydrate 16 grams, Fiber 2 grams, Protein 7 grams, Sugar 2 grams
QUINOA TABBOULEH
Provided by Bon Appétit Test Kitchen
Categories Side Picnic Vegetarian High Fiber Lunch Quinoa Summer Healthy Low Cholesterol Vegan Potluck Bon Appétit Sugar Conscious Pescatarian Dairy Free Wheat/Gluten-Free Peanut Free Tree Nut Free Soy Free No Sugar Added Kosher
Yield Makes 6 servings
Number Of Ingredients 11
Steps:
- Bring quinoa, 1/2 teaspoon salt, and 1 1/4 cups water to a boil in a medium saucepan over high heat. Reduce heat to medium-low, cover, and simmer until quinoa is tender, about 10 minutes. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
- Meanwhile, whisk lemon juice and garlic in a small bowl. Gradually whisk in olive oil. Season dressing to taste with salt and pepper.
- Spread out quinoa on a large rimmed baking sheet; let cool. Transfer to a large bowl; mix in 1/4 cup dressing. DO AHEAD: Can be made 1 day ahead. Cover remaining dressing and quinoa separately; chill.
- Add cucumber, tomatoes, herbs, and scallions to bowl with quinoa; toss to coat. Season to taste with salt and pepper. Drizzle remaining dressing over.
KALE TABBOULEH
Here's the thing about tabbouleh salad: Most of the ones I've had invert my preferred proportion of bulgur to parsley. What you usually get is a bowl of tabbouleh studded with bits of parsley. I like a salad that is mostly parsley, studded with grains of tabbouleh. I pictured a generous ratio of green to tan, but with kale standing in for parsley. It has a hint of parsley's pleasing bitterness, but is far milder, which means that this tabbouleh salad didn't have to be just a side dish, one best eaten in small portions. Instead, I could eat a whole bowl of it - a dream for a raw kale devotee.
Provided by Melissa Clark
Categories easy, quick, salads and dressings, side dish
Time 30m
Yield 4 to 6 servings
Number Of Ingredients 11
Steps:
- Cook bulgur according to package instructions. Cool.
- In a small bowl, whisk together lemon juice, shallot, cumin and salt. Whisk in olive oil.
- In a large bowl, toss together bulgur, kale, tomatoes, mint and radish. Toss in dressing. Season with black pepper and more salt if you like, and drizzle with additional oil if desired.
Nutrition Facts : @context http, Calories 246, UnsaturatedFat 15 grams, Carbohydrate 19 grams, Fat 19 grams, Fiber 4 grams, Protein 4 grams, SaturatedFat 3 grams, Sodium 335 milligrams, Sugar 3 grams
KALE TABBOULEH
Use bulgur wheat as the base for this Middle Eastern salad of superhealthy greens, feta cheese and spices
Provided by Barney Desmazery
Categories Dinner, Starter
Time 30m
Number Of Ingredients 12
Steps:
- Tip the bulgur wheat into a heatproof bowl and just cover with boiling water, then cover with cling film and set aside for 10-15 mins or until tender. Put the kale in a food processor and pulse to finely chop.
- Stir the kale, mint, spring onions, cucumber and tomatoes through the bulgur wheat. Season with the cinnamon and allspice, then dress with the olive oil and lemon juice to taste. Scatter over the lemon zest and feta. To serve, let everyone scoop the salad onto leaves of Baby Gem lettuce.
Nutrition Facts : Calories 235 calories, Fat 15 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 17 grams carbohydrates, Sugar 4 grams sugar, Fiber 2 grams fiber, Protein 6 grams protein, Sodium 0.7 milligram of sodium
GLUTEN-FREE QUINOA TABBOULEH WITH KALE
Quinoa takes the place of bulgur in this tabbouleh. It has a nutty flavor that blends wonderfully with kale.
Provided by Betty Crocker Kitchens
Categories Side Dish
Time 55m
Yield 8
Number Of Ingredients 15
Steps:
- In 2-quart saucepan, toast quinoa over medium-high heat 2 to 3 minutes, stirring until grains separate. Add water and salt; heat to boiling. Cover; reduce heat to low. Simmer 10 to 12 minutes or until quinoa is tender and water is absorbed. Remove from heat. Let stand covered 10 minutes.
- Meanwhile, in large bowl, mix lemon juice and garlic. While beating with whisk, pour olive oil into garlic mixture. Add tomatoes, parsley, cilantro, mint, green onions, pepper, chick peas and kale. Toss to thoroughly coat.
- Fluff quinoa with fork. Add quinoa to tomato mixture. Toss to combine (the kale will wilt slightly). Sprinkle with cheese.
Nutrition Facts : Calories 230, Carbohydrate 32 g, Cholesterol 0 mg, Fat 1 1/2, Fiber 6 g, Protein 9 g, SaturatedFat 1 g, ServingSize 1 Serving, Sodium 290 mg, Sugar 4 g, TransFat 0 g
Tips:
- Use fresh, young kale: This will give the tabbouleh a more tender texture and a sweeter flavor.
- Chop the kale finely: This will help it to blend in with the other ingredients and make the tabbouleh easier to eat.
- Rinse the quinoa thoroughly before cooking: This will remove any saponins, which are bitter-tasting compounds that can be found on the surface of quinoa.
- Cook the quinoa according to the package directions: This will ensure that it is cooked properly and has a fluffy texture.
- Let the quinoa cool completely before adding it to the tabbouleh: This will prevent the tabbouleh from becoming too watery.
- Use a variety of chopped vegetables: This will add color, flavor, and texture to the tabbouleh.
- Use a light and flavorful dressing: This will help to bring all of the ingredients together and make the tabbouleh more flavorful.
- Serve the tabbouleh chilled or at room temperature: This is a refreshing dish that is perfect for summer gatherings.
Conclusion:
Kale tabbouleh with quinoa is a healthy and delicious salad that is perfect for any occasion. It is made with fresh, young kale, cooked quinoa, chopped vegetables, and a light and flavorful dressing. This salad is a great way to get your daily dose of fruits and vegetables, and it is also a good source of protein and fiber. Whether you are looking for a light lunch or a healthy side dish, kale tabbouleh with quinoa is a great option.
Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...
Check it out »
You'll also love
