Black Bean Quinoa Tabbouleh Salad Recipe
Did you know that this quinoa and black bean salad only takes 15 minutes to prepare? It's true! This vegan recipe is both delicious and very healthy. It is rich in plant-based protein thanks to the black beans and quinoa.
Key takeaways:
Vegan and gluten-free recipe
Rich in vegetable protein and fiber
Ready in just 15 minutes
Delicious and fresh, perfect as a side dish
Quinoa Tabbouleh Salad with Black Beans
What is tabbouleh?
Tabbouleh is a typical salad of Lebanese cuisine. It is known for its fresh and tasty aroma. This vegan salad is full of plant-based proteins. It is a healthy and delicious side dish.
Origins of tabbouleh salad
Tabbouleh comes from the Middle East. It was created in the Lebanese countryside. Since then, it has won over the whole world for its freshness and lightness. It has become a symbol of Mediterranean cuisine.
Traditional ingredients of Lebanese tabbouleh
The traditional Lebanese tabbouleh recipe is simple. It uses fresh ingredients:
Finely chopped flat-leaf parsley
Sliced green onions
Bulgur (or wheat semolina)
Fresh tomatoes, seeded and diced
Fresh lemon juice
Olive oil
Salt and pepper
This balanced salad is rich in fiber. It is a delicious accompaniment. It is perfect to enhance your black bean quinoa tabbouleh salad dishes or other vegan recipes.
“ Tabbouleh is a dish that perfectly reflects the flavors of Middle Eastern cuisine: fresh, healthy, and rich in vegetable protein .”
Benefits of a quinoa and black bean tabbouleh salad
Quinoa and Black Bean Tabbouleh Salad is delicious and packed with nutrients. Quinoa, a super seed, is rich in plant-based protein. Black beans provide fiber and essential minerals like magnesium and potassium.
This salad is gluten-free, making it perfect for those who are gluten intolerant. Fresh vegetables like tomatoes, peppers, and onions are full of antioxidants, vitamins, and minerals.
High in fiber: Black beans and quinoa contribute a high intake of fiber, which is essential for digestive health.
Interesting protein intake: quinoa provides a complete vegetable protein, ideal for flexitarian or vegetarian diets.
Gluten Free: This salad is a healthy, gluten-free option, suitable for all diets.
Low in fat: the olive oil used provides unsaturated fatty acids which are beneficial for cardiovascular health.
In summary, this salad is a balanced and nutritious choice. It can be served as a main course or as a side dish.
In conclusion, this salad is a wise choice for a balanced and tasty meal. Its many benefits make it an ideal vegetarian dish for a healthy and varied diet.
Ingredients for Black Bean Quinoa Tabbouleh Salad
This salad is full of flavor. It contains black quinoa and black beans for plant-based protein. Cucumber, cherry tomatoes, fresh mint, and parsley add freshness and flavor. Lemon and olive oil add a lively touch.
Black Quinoa and Black Beans
Black quinoa is full of plant-based protein. Black beans add fiber, minerals, and antioxidants. This makes the salad healthy and balanced.
Fresh aromatic vegetables
Cucumber: It adds crunch and freshness.
Cherry tomatoes: They are juicy and sweet, perfect for salad.
Fresh mint: Its delicate fragrance enriches the salad.
Parsley: Its herbaceous flavors blend well with others.
Olive oil and lemon juice give the finishing touch. They make the salad fresh and tasty.
Steps for preparing tabbouleh salad with quinoa and black beans
Preparing this healthy salad is quick and easy. Start by rinsing and cooking the quinoa according to package directions. Once cooled, toss it in a large bowl with the black beans, halved cherry tomatoes, finely chopped red onions, and chopped fresh mint and parsley.
Next, make the dressing. Mix together the olive oil, lemon juice, crushed garlic, salt and pepper. Pour it over the quinoa tabbouleh salad with black beans and mix well.
Place the salad in the refrigerator for at least 1 hour. This allows the flavors to blend. Serve chilled, with extra mint leaves if desired. This vegan salad is perfect as a main dish or side dish.
Possible variations and substitutions
Tabbouleh salad with black beans and quinoa is delicious. It combines black quinoa, black beans, and fresh vegetables. You can change the ingredients to create new versions. Here are some ideas:
Replace black beans
If you don't have black beans, try chickpeas or lentils. These legumes provide texture and plant-based protein. They enrich your tabbouleh salad.
Other seeds to try
Black quinoa is the heart of this recipe. But you can also use bulgur or millet for a gluten-free version. These grains give a special flavor and texture to your black bean quinoa tabbouleh salad.
Express your creativity to customize this vegan salad. Keep the key elements of the tabbouleh salad but add your personal touch.
Black Bean Quinoa Tabbouleh Salad (the detailed recipe)
Discover the recipe for quinoa and black bean tabbouleh salad. It is a healthy dish full of Mediterranean flavors. This vegan salad is rich in protein and fiber, ideal for a balanced meal.
Ingredients
2 cups cooked quinoa
1 cup black beans, rinsed and drained
1 medium tomato, diced
1/2 cucumber, seeded and diced
1/2 red onion, finely chopped
1 small bunch of fresh parsley, chopped
Juice of 2 limes
2 tablespoons olive oil
Salt and ground black pepper
Preparation
1. Start by cooking the quinoa according to the package instructions. Let it cool slightly.
2. In a large bowl, mix the cooked quinoa with the rinsed black beans, tomatoes, cucumber, red onion, and fresh parsley.
3. Season with lime juice, olive oil, salt and pepper. Mix well so that all ingredients are well coated.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld. Serve chilled.
Variations and suggestions
You can substitute chickpeas or lentils for black beans. Add diced avocado, pomegranate seeds, or fresh mint leaves for an exotic twist.
This quinoa and black bean tabbouleh salad is perfect as a main dish or a side dish. Its multiple textures and flavors make it a balanced and delicious dish. Enjoy!
Tips for a perfect tabbouleh salad
For a delicious quinoa tabbouleh salad with black beans, follow these tips:
Mix flat-leaf parsley and curly parsley for added flavor and texture.
Leave the salad in the fridge for 30 minutes to 1 hour before serving. This allows the flavors to blend.
Adjust the seasoning (lemon juice, olive oil, salt, pepper) according to your taste for a perfect balance.
By following these tips, you will make your quinoa and black bean plant-based protein even tastier. Your tabbouleh salad will become a rich and balanced main dish.
“The secret to a perfect tabbouleh salad is the subtle combination of herbs and spices.”
How to serve tabbouleh salad
Tabbouleh salad with quinoa and black beans is very versatile. It can be the main dish, with pita bread, for a complete meal. It can also be a delicious accompaniment to grilled meat or vegetable skewers.
As a main course or as a side dish?
As a main course, it offers a complete meal, full of protein, fiber, and vitamins.
As an accompaniment, it adds freshness and balance to other dishes, enhancing their flavors.
Whatever you choose, this versatile salad adapts to your tastes and needs. Its mix of grains, vegetables, and spices makes it perfect for any occasion.
So, serve it however you like! As a main dish or as a side dish, the quinoa and black bean tabbouleh salad will delight your taste buds.
Save leftovers
The delicious tabbouleh salad with quinoa and black beans can be kept in the fridge for up to 5 days. It is best served cold. Do not freeze it, as this can change its texture and taste.
Here's how to keep leftovers from this healthy and balanced salad :
Let's put the quinoa and black bean tabbouleh salad in an airtight container.
We put the container in the fridge and close the lid tightly.
Leftovers are eaten within 5 days to retain freshness and flavor.
By following these tips, you will have Mediterranean salad all week long.
Nutritional information
Black Bean and Quinoa Tabbouleh Salad is packed with nutrients. It is perfect for those following a vegan or vegetarian diet. This salad offers plant-based protein, fiber, vitamins, and minerals.
A serving of this salad has about 162 calories. It contains 23 grams of carbohydrates, 6 grams of protein, and 5 grams of fat. Quinoa, a key ingredient, is gluten-free. It is rich in protein, fiber, vitamins and minerals.
This salad is ideal for a vegan or vegetarian meal. It is perfect for maintaining a nutritional balance. You can serve it hot, at room temperature, or cold, according to your taste.
Conclusion
This recipe for tabbouleh salad with black beans and quinoa is perfect for a healthy meal. It combines Mediterranean flavors with the benefits of plant-based proteins. It is ideal for vegan and vegetarian diets.
It's easy to make in 30 minutes. You can serve it as a main dish or as a side dish.
Rich in fiber, vitamins, and minerals, this salad is balanced and delicious. Try it for an energy boost!
If you are looking for a healthy meal or a fresh option, this recipe is the one. Enjoy!
FAQ
What is tabbouleh?
Tabbouleh is a Lebanese salad. It contains parsley, green onions, bulgur, and tomatoes. It is a fresh and tasty dish of Mediterranean cuisine.
What are the traditional ingredients of Lebanese tabbouleh?
Lebanese tabbouleh has parsley, green onions, bulgur, and tomatoes. It is a simple but delicious recipe.
What are the benefits of a quinoa and black bean tabbouleh salad?
This salad is rich in plant-based protein, fiber, and essential nutrients. It is perfect for a balanced and healthy meal.
What are the main ingredients in the Black Bean Quinoa Tabbouleh Salad recipe?
Black quinoa and black beans are the main ingredients. Fresh vegetables such as mint, parsley, cherry tomatoes, and cucumber are also added.
How do you prepare quinoa and black bean tabbouleh salad?
Start by cooking the quinoa. Then mix all the ingredients in a large bowl. The salad is refrigerated for an hour so that the flavors can infuse.
What are the possible variations and substitutions for this recipe?
Black beans can be replaced with other legumes such as chickpeas or lentils. For a gluten-free version, white quinoa or other grains such as bulgur or millet can be used.
Where can we serve this tabbouleh salad?
This salad can be served as a main course, with pita bread. It is also a delicious accompaniment to other dishes, such as grilled meat or vegetable skewers.
How long can you keep leftovers of this salad?
Leftovers can be refrigerated for up to 5 days. Best served cold. Do not freeze.
What is the nutritional value of this salad?
This salad is nutrient-dense. It provides 162 calories, 23g of carbohydrates, 6g of protein, and 5g of fat per serving.
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