This is a delightful twist on the traditional tabbouleh salad, incorporating the superfood, kale, and the wholesome grain, quinoa. The earthy and slightly bitter taste of kale, the nutty flavour of quinoa, and the freshness of parsley and other vegetables make this a nutritious and vibrant dish.
Photos of Kale Tabbouleh with Quinoa Recipe
While most of the ingredients are easily available, kale and quinoa might be new to some. Kale is a leafy green vegetable that's packed with vitamins and minerals. It can be found in the fresh produce aisle of most supermarkets. Quinoa, a nutrient-rich grain, can be located in the grain section or health food aisle. They are both versatile ingredients that can add a healthy boost to any meal.
Ingredients for Kale Tabbouleh with Quinoa
Water: It is used to cook the quinoa.
Quinoa: A nutritious grain that adds a nice texture and protein to the salad.
Curly leaf parsley: Adds a fresh and slightly peppery flavour.
Curly leaf kale: A superfood that adds a slightly bitter and earthy taste.
Grape tomatoes: They add sweetness and a burst of juicy flavour.
English cucumber: It adds a refreshing and crisp texture.
Shallot: It gives a mild and slightly sweet onion flavour.
Fresh lemon juice: It adds brightness and acidity to balance the flavours.
Extra virgin olive oil: Used for its fruity flavour in the dressing.
Salt: Enhances the flavours of the other ingredients.
One reader, El Huntington says:
This kale tabbouleh with quinoa recipe is a game-changer! The combination of fresh kale, parsley, and quinoa creates a delightful texture and flavor. The addition of grape tomatoes and cucumber adds a refreshing touch. The lemon juice and olive oil dressing ties everything together perfectly. A must-try for a healthy and delicious meal!
Techniques Required for Making Kale Tabbouleh with Quinoa
How to cook quinoa: Quinoa should be rinsed under cold water before cooking to remove its natural coating, which can make it taste bitter. Then, combine the rinsed quinoa with water in a saucepan and bring it to a boil. Once boiling, reduce the heat to low, cover, and let it simmer for 15-20 minutes until the water is absorbed and the quinoa is tender.
How to chop parsley and kale: Start by removing the stems from the parsley and kale, then chop the leaves finely, ensuring they are no larger than 1/4 inch. It's important to chop them finely to ensure a good texture in the tabbouleh.
How to make the dressing: Whisk together the fresh lemon juice, extra virgin olive oil, and salt in a small bowl until well combined. This dressing will add a bright and tangy flavor to the tabbouleh.
How To Make Kale Tabbouleh with Quinoa
On the lookout for new appetizer ideas? Try this kale tabbouleh recipe. It’s deliciously refreshing and not to mention, super healthy.
Serves:
Ingredients
- ½cupwater
- ¼cupquinoa
- 1bunchcurly leaf parsley
- ½bunchcurly leaf kale
- 2cupsgrape tomatoes,halved
- ½English cucumber,diced
- 1shallot,minced
- ¼cupfresh lemon juice
- 2tbspextra virgin olive oil,or more to taste
- salt,to taste
Instructions
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Bring water and quinoa to a boil in a small saucepan. Reduce heat to medium-low, cover, and simmer until quinoa is tender and water has been absorbed for 15 to 20 minutes.
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Starting at the leafy top, cut parsley and kale perpendicular to the stems in ½ or ¼-inch cuts until you reach the point where there’s nothing left but stems. Discard stems.
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Chop the pile of greens on your board with a knife or cleaver until the pieces of parsley and kale are no larger than ¼-inch. Transfer parsley and kale to a large mixing bowl.
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Toss quinoa, grape tomatoes, cucumber, and shallot with the parsley and kale.
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Whisk lemon juice, olive oil, and salt together in a small bowl; drizzle over the salad and toss to coat.
Nutrition
- Calories: 101.25kcal
- Fat: 5.34g
- Saturated Fat: 0.73g
- Monounsaturated Fat: 3.46g
- Polyunsaturated Fat: 0.84g
- Carbohydrates: 12.18g
- Fiber: 2.60g
- Sugar: 3.45g
- Protein: 2.97g
- Sodium: 375.61mg
- Calcium: 57.22mg
- Potassium: 396.14mg
- Iron: 1.57mg
- Vitamin A: 151.68µg
- Vitamin C: 46.82mg
Crucial Technique for Perfect Kale Tabbouleh
When chopping the parsley and kale, it's important to use a sharp knife. This will ensure a clean cut and prevent the leaves from bruising, which can lead to a loss of flavor and nutrients. Also, to achieve the fine texture required for this recipe, you can use a food processor. Just be careful not to over-process the greens, as you don't want them to turn into a paste.
Time-Saving Tips for Preparing This Recipe
Prep ahead: Chop vegetables and herbs in advance to save time during the actual cooking process.
Use a food processor: Use a food processor to quickly chop the parsley and kale to the desired fine texture.
Multi-task: While the quinoa is cooking, use that time to chop the vegetables and prepare the dressing to streamline the process.
Batch cooking: Make a larger portion and store the leftovers for a quick and convenient meal later in the week.
Organize your workspace: Before starting, make sure all ingredients and tools are easily accessible to avoid wasting time searching for items.
Substitute Ingredients For Kale Tabbouleh with Quinoa Recipe
quinoa - Substitute with bulgur: Bulgur has a similar nutty flavor and chewy texture, making it a suitable replacement for quinoa in tabbouleh.
curly leaf parsley - Substitute with flat-leaf parsley: Flat-leaf parsley has a slightly milder flavor and is more commonly used in tabbouleh, but it can still provide a fresh herbaceous taste.
curly leaf kale - Substitute with baby spinach: Baby spinach can be used as a milder alternative to kale, adding a delicate flavor and vibrant color to the tabbouleh.
grape tomatoes - Substitute with cherry tomatoes: Cherry tomatoes are similar in size and flavor to grape tomatoes, making them a suitable replacement in the tabbouleh recipe.
english cucumber - Substitute with Persian cucumber: Persian cucumbers are crisp and have thin skin, making them a great substitute for English cucumbers in this recipe.
shallot - Substitute with red onion: Red onion can be used as a substitute for shallots, providing a pungent and slightly sweet flavor to the tabbouleh.
lemon juice - Substitute with white wine vinegar: White wine vinegar can add a tangy acidity similar to lemon juice, enhancing the flavor of the tabbouleh.
extra virgin olive oil - Substitute with avocado oil: Avocado oil has a mild flavor and can be used as a healthier alternative to extra virgin olive oil in the tabbouleh recipe.
Presentation Tips for Kale Tabbouleh with Quinoa
Elevate the plating: When presenting the kale tabbouleh with quinoa, focus on creating a visually appealing plate. Use clean lines and carefully place the components to showcase the vibrant colors and textures of the dish.
Incorporate microgreens: Add a touch of elegance and freshness to the dish by garnishing with delicate microgreens, such as micro basil or micro arugula. These tiny greens will add a pop of color and a subtle hint of flavor.
Utilize edible flowers: Introduce a touch of sophistication by incorporating edible flowers, such as nasturtiums or pansies, to the presentation. These flowers not only add a beautiful aesthetic but also bring a subtle floral note to the dish.
Consider the plate shape and size: Choose a plate that complements the vibrant colors of the tabbouleh. Opt for a white or neutral-colored plate to allow the colors of the dish to stand out, and consider using a medium-sized plate to ensure the presentation is not overcrowded.
Emphasize the quinoa: Highlight the quinoa by shaping it into a neat mound using a ring mold. This will give the dish a polished look and draw attention to the nutritious quinoa base.
Drizzle with olive oil: Just before serving, delicately drizzle a small amount of high-quality extra virgin olive oil over the tabbouleh. This not only enhances the flavors but also adds a glossy finish to the presentation.
Use a garnish of lemon zest: Grate fresh lemon zest over the dish to infuse it with a burst of citrus aroma and add a final touch of brightness to the presentation.
Incorporate a side element: Consider serving the tabbouleh alongside a small side element, such as a crisp radish salad or a dollop of tangy yogurt, to provide a well-rounded and visually appealing presentation.
Essential Kitchen Tools for Making Tabbouleh
Saucepan: A saucepan is a deep cooking pan with a handle and a lid, typically used for boiling, simmering, and making sauces.
Knife: A knife is a sharp-edged tool used for cutting and chopping ingredients.
Cutting board: A cutting board is a flat board used for cutting and preparing ingredients.
Whisk: A whisk is a kitchen utensil used for whipping and mixing ingredients.
Small bowl: A small bowl is used for mixing and holding small amounts of ingredients.
Mixing bowl: A mixing bowl is a deep bowl used for mixing and combining ingredients.
Cleaver: A cleaver is a large, heavy knife used for chopping and cutting through bones and tough ingredients.
Measuring cup: A measuring cup is used to measure liquid or dry ingredients accurately.
Spatula: A spatula is a flat, flexible tool used for flipping, spreading, and turning ingredients.
Lemon squeezer: A lemon squeezer is a tool used to extract juice from lemons or other citrus fruits.
Storing and Freezing Kale Tabbouleh with Quinoa
- This kale tabbouleh with quinoa can be stored in an airtight container in the refrigerator for up to 3-4 days. The flavors will meld together and intensify over time, making it even more delicious the next day.
- If you want to prepare this salad ahead of time, you can chop the parsley, kale, tomatoes, cucumber, and shallot in advance and store them separately in the refrigerator. Cook the quinoa and let it cool, then store it in a separate container. When you're ready to serve, simply toss all the ingredients together with the lemon juice, olive oil, and salt.
- To freeze this salad, it's best to leave out the tomatoes and cucumber, as they don't freeze well and can become mushy when thawed. Combine the chopped parsley, kale, cooked and cooled quinoa, and shallot in a freezer-safe container. Freeze for up to 2 months.
- When you're ready to enjoy the frozen kale tabbouleh, thaw it overnight in the refrigerator. Once thawed, add the chopped tomatoes and cucumber, then dress the salad with the lemon juice, olive oil, and salt. Toss well and serve chilled or at room temperature.
- If you find that the salad has released some excess liquid after thawing, you can drain it off before adding the fresh vegetables and dressing. This will help maintain the desired texture and prevent the salad from becoming watery.
How To Reheat Leftover Tabbouleh
To reheat leftover kale tabbouleh with quinoa, start by transferring the desired portion into a microwave-safe bowl. Cover the bowl with a damp paper towel to prevent the tabbouleh from drying out during the reheating process. Microwave on high for 30-second intervals, stirring gently between each interval, until the tabbouleh is heated through to your liking. This method ensures that the quinoa and vegetables retain their moisture and texture.
Alternatively, you can reheat the kale tabbouleh in a skillet on the stovetop. Place the desired amount of tabbouleh in a non-stick skillet over medium-low heat. Add a splash of water or olive oil to the pan to prevent sticking and to help rehydrate the ingredients. Stir the tabbouleh gently as it heats up, ensuring even warming throughout. Cook until the tabbouleh is heated to your desired temperature, which should take about 3-5 minutes.
For a refreshing twist, consider serving the leftover kale tabbouleh with quinoa cold, straight from the refrigerator. This method works particularly well during hot summer months, as the cool temperature of the tabbouleh can be a delightful contrast to the warm weather. Before serving, give the tabbouleh a quick toss to redistribute the lemon juice and olive oil dressing, ensuring that all the ingredients are well-coated and flavorful.
If you find that the leftover kale tabbouleh has dried out slightly in the refrigerator, you can revive it by adding a small amount of lemon juice and olive oil to the bowl. Toss the tabbouleh gently to incorporate the added moisture, and let it sit at room temperature for about 10 minutes before serving. This will allow the quinoa and vegetables to absorb the additional dressing, resulting in a refreshed and flavorful dish.
Interesting Fact About Kale Tabbouleh
This recipe is a unique twist on the traditional tabbouleh, incorporating nutrient-rich kale and protein-packed quinoa for a healthier alternative.
Is Making Kale Tabbouleh with Quinoa Cost-Effective?
The cost-effectiveness of this kale tabbouleh with quinoa recipe is quite high. The ingredients, such as quinoa, kale, and tomatoes, are relatively inexpensive and readily available. The recipe provides a nutritious and filling meal for a household of 4 at an approximate cost of $10-$12. The combination of quinoa and vegetables offers a good balance of protein, fiber, and essential nutrients. Overall, this recipe rates a solid 8 for its affordability, nutritional value, and delicious flavors.
Is This Tabbouleh Recipe Healthy?
This kale tabbouleh with quinoa recipe is a nutritious and wholesome dish. Here's why:
- Kale and parsley are nutrient-dense greens packed with vitamins A, C, and K, as well as antioxidants and fiber.
- Quinoa is a complete protein source, containing all nine essential amino acids, and is also rich in fiber, magnesium, and iron.
- Tomatoes and cucumber provide additional vitamins, minerals, and hydration.
- The dressing uses heart-healthy olive oil and lemon juice for flavor and a boost of vitamin C.
The combination of ingredients creates a balanced meal with complex carbohydrates, lean protein, and healthy fats.
To further enhance the nutritional value of this already healthy dish, consider the following suggestions:
- Add a variety of colorful vegetables like bell peppers, carrots, or radishes to increase the antioxidant content and provide a wider range of vitamins and minerals.
- Include a source of healthy fats, such as avocado or nuts, to promote satiety and support nutrient absorption.
- Experiment with different herbs and spices, like mint, basil, or cumin, to add flavor without relying on excessive salt or sugar.
- Serve the tabbouleh alongside lean proteins like grilled chicken or fish to create a well-rounded meal.
Editor's Opinion on This Tabbouleh Variation
This kale tabbouleh with quinoa recipe is a delightful fusion of flavors and textures. The combination of quinoa, parsley, and kale creates a nutritious and satisfying base, while the addition of grape tomatoes, cucumber, and shallot adds freshness and crunch. The dressing of lemon juice and olive oil ties everything together with a bright and zesty finish. This dish is not only delicious but also packed with wholesome ingredients, making it a perfect choice for a healthy and flavorful meal.
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Why trust this Kale Tabbouleh with Quinoa Recipe:
This recipe offers a vibrant and nutritious twist on the traditional tabbouleh, incorporating the wholesome goodness of quinoa and the nutrient-packed kale. The combination of fresh parsley, grape tomatoes, and cucumber adds a burst of flavors and textures. The dressing, made with zesty lemon juice and extra virgin olive oil, enhances the dish with a delightful tang. With a focus on fresh, whole ingredients, this recipe is a testament to its trustworthiness and commitment to providing a delicious and wholesome culinary experience.
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