realistic recipes for a nutritious kitchen

Quinoa Tabouli w/ Feta Cheese and Garbanzo Beans

Quinoa Tabouli

Quinoa Tabouli – Clean & Delicious

This Quinoa Tabouli Salad is yet another no-cook meal that beats the heat (provided you’ve pre-prepped your quinoa over the weekend;).

It’s light, refreshing and simple to make so get out your grocery list and jot this down because this is a no-brainer recipe that you’re gonna wanna add to this weeks menu!

Traditionally, Tabouli is made with bulgur wheat but quinoa works really well and offers a bit more bang for your buck when it comes to nutritional value!  It’s higher in protein than any other grain and even has a kiss of the heart-healthy omega-3 fats we all want in our diet. But with that being said, feel free to use whatever grains you have in the pantry (millet, amaranth, and cousous all work too!). Remember, at the end of the day, Clean and Delicious is also about quick and simple.

This version of Tabouli puts a slight spin on my Chicken Tabouli Salad (my go-to fave) by skipping the chicken and adding in some cucumbers and fresh feta cheese.  The cucumbers add crunch and volume to the salad while the feta lends it’s tangy, creamy, self to the party.  I always recommend buying your feta in a block and crumbling it yourself rather than paying more for pre-crumbled feta that is loaded with anti-caking agents and sadly lacking in the taste and texture you get from fresh feta.

I often enjoy this salad on it’s own for a light lunch but really love to serve it as a side dish to some grilled chicken or fish.  It’s also great for entertaining…  put out some pita and hummus and then serve your tabouli along with some grilled kebabs and perhaps a nice crisp white wine.  Tell your friends to bring dessert and enjoy a Summer meal at it’s best!

Yield: 5 servings

Prep Time: 20 minutes

Cook Time: 0 minutes

Total Time: 20 minutes

Ingredients:

  • 2 cups cooked quinoa
  • ½ cup chopped scallions
  • ¼ cup fresh chopped mint
  • ½ cup fresh chopped parsley
  • 1 cup Persian cucumbers, chopped
  • 1 cup garbanzo beans
  • 2 cloves of minced garlic
  • ¼ cup fresh squeezed lemon juice
  • 3 tablespoons extra virgin olive oil
  • 1 large tomato, diced
  • 2 oz crumbled feta cheese
  • Salt and pepper to taste

Directions:

Combine quinoa, scallions, mint, parsley, cucumbers, and garbanzo beans in a large bowl.

In a separate bowl, (I like to use a spouted Pyrex cup) whisk together the garlic, lemon juice, and olive oil.  Season with salt and pepper and then pour over the quinoa mixture, combine well.

Gently toss in the tomato and feta cheese.  Enjoy!

Makes 5 – 1cup servings

Nutritional Analysis

Nutrients per 1-cup: Calories: 235; Total Fat: 11g; Saturated Fat: 2.2g; Cholesterol: 4mg; Carbohydrate: 27.4g; Dietary Fiber: 4.6; Sugars: 2.1g; Protein: 7.3g

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18 Responses to “Quinoa Tabouli w/ Feta Cheese and Garbanzo Beans”

  1. #
    1
    Kiran @ KiranTarun.com — July 13, 2011 @ 10:17 pm

    Great photo and recipe. I’m curious about Feta. How does it tastes?

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    2
    Dani — July 14, 2011 @ 9:50 am

    Really yummy! It’s tangy, creamy and salty… adds great pop and body to the salad.

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    3
    Aggie — July 14, 2011 @ 1:35 pm

    Ok now this just looks delicious. I love making something like this and having it waiting for me in the fridge for lunches. Thanks for the nudge :)

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      3.1
      Dani — July 14, 2011 @ 9:26 pm

      Me too! That is exactly what I do with it… leave it in the fridge for a quick yummy lunch!

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    4
    Eva — July 14, 2011 @ 6:35 pm

    Made this tonight! Yum. Didn’t have chickpeas so I used pink beans. Still yum! Love the healthy aspects and the mint is refreshing on a summer night. Glass of white wine for accompaniment, for sure!

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      4.1
      Dani — July 14, 2011 @ 9:27 pm

      Mint and white wine, mmmmmmmmmm, sounds like my kind of summer evening;).

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    5
    Eva — July 14, 2011 @ 6:46 pm

    Sorry, one more comment – I’m so glad you schooled me on the crumbly feta – I was grocery shopping with the ingredients list with my husband and asked him to find the feta. He brought back a slab, and I said, “no, it’s all wrong, it’s a different kind of feta, etc. etc.” and then the store attendant said, you can crumble your own, just use Greek feta, not French or Bulgarian because they are too creamy. THEN I read your full comment when I got home, and saw you recommend self-crumbling! Thank you for the very interesting commentary and helpful info in all your recipes. Love it!

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      5.1
      Dani — July 14, 2011 @ 9:28 pm

      You’re more than welcome:) I’m just so happy that you are finding it helpful!!!

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    6
    Teresa — July 15, 2011 @ 11:38 am

    I made the tabouli salad and everyone loved it! I am going to serve it again next week when my quilting group comes over. I also appreciated the feta tip.
    I continue to come back to your website for healthy, easy, and delic’ recipes!

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    7
    peggy — July 18, 2011 @ 2:17 pm

    This was delicious! Thank you – made today for lunch – I used sun dried tomatoes since I didn’t have a fresh one.

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    8
    Tanya — July 31, 2011 @ 6:54 pm

    Dani I love you!!! I discovered your site about a week ago and I can’t stop making your wonderful recipes. This one was perfect, it tastes so fresh and yummy and healthy. I didn’t have any mint and it was still fantastic. I’m going to try this with chicken, inspired by your chicken tabouli, because I don’t have any bulgar.

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      8.1
      Dani — August 10, 2011 @ 8:10 pm

      Thanks so much Tanya!! so glad you tried and enjoyed the recipe… it’s a fave around here:)

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    9
    Tracey — August 10, 2011 @ 1:06 pm

    Hi Dani, I love the sound of this recipe and plan to make it tonight for dinner with seared scallops. I just have one question; in the ingredient list you call for 1/4 fresh-squeezed lemon juice; is that 1/4 lemon or 1/4 cup?
    Thank you so much for all of your wonderful and healthful recipes.
    Tracey

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      9.1
      Dani — August 10, 2011 @ 8:09 pm

      Yikes… it’s 1/4 cup! I just corrected the recipe… sorry for the inconvenience!!

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        Tracey — August 11, 2011 @ 3:08 pm

        No problem; thank you so much for letting me know. :) I can’t wait to make this.

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    10
    Cheri — April 4, 2014 @ 10:19 pm

    Wowza, I made this tonight and love this dish. I am already thinking of variations. I love your site and dedication to this lifestyle of eating. I have been making changes to clean eating over the past year and I feel marvelous. My family is having a little tougher of a time but with my persistence and your fabulous page I believe they will come around. Thank you so much for sharing your talent and passion. Finding your page has been a blessing to me. May you and your family be blessed this year and many years to come.

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      10.1
      Dani — April 6, 2014 @ 2:33 pm

      I love this one so much too! I’m so glad you are enjoying the recipes:)

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    11
    Shawna — June 1, 2014 @ 8:06 pm

    Might be a stupid question….2 cups of quinoa to cook….or 2 cups AFTER cooking? Thanks!

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