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Overflowing with vibrant parsley and mint, juicy tomatoes, and zingy lemon, this Quinoa Tabbouleh takes classic tabbouleh and gives it a modern twist by swapping out the bulgur for quinoa. Plus, this quinoa tabbouleh recipe is fast to make, full of protein, and, unlike traditional tabbouleh, it’s entirely gluten-free!
Table of Contents
- Recipe At a Glance
- Ingredients to Make Quinoa Tabbouleh Salad
- Popular Substitutions & Additions
- How to Make Quinoa Tabbouleh
- Tips for Making the Best Quinoa Tabbouleh Salad
- What to Serve With This Easy Quinoa Tabbouleh Recipe
- How to Store & Refresh Quinoa Tabbouleh Salad
- Frequently Asked Questions
- My Other Tabbouleh Recipes:
- For More Mediterranean Salads, Check Out:
- Quinoa Tabbouleh Recipe
I love making my traditional Lebanese tabbouleh salad (tabouli salad). Whenever I share it on social media, I get asked “can you make tabbouleh with quinoa?” The answer is, oh yes!
Traditionally, bulgur is used in tabbouleh, a grain made from cracked wheat. It’s very popular in Mediterranean recipes, but it can be hard to find in some grocery stores. So, I love offering this vegan quinoa tabbouleh recipe alternative!
This easy quinoa tabbouleh salad recipe embraces the nuttiness of the quinoa, highlighting the flavors with the vibrant parsley and mint along with fresh tomatoes and scallions. The zesty lemon and olive oil dressing is the clincher!
Recipe At a Glance
Cuisine Inspiration: Lebanese
Primary Cooking Method: Stovetop
Dietary Info: Gluten-free and vegan
Key Flavor: Lemony and refreshing
Skill Level: Beginner
Summary
- Naturally gluten-free: Quinoa tabbouleh is perfect for those who can’t eat the bulgur in traditional tabbouleh recipes because of its gluten content.
- Packed with nutrition: Quinoa is a superfood with twice the protein of bulgur, plus fiber, various vitamins, and minerals. Parsley and mint are rich in antioxidants and vitamins, especially vitamin A.
- Brimming with fresh herbal flavors: There are different styles of tabbouleh and many interpretations of this recipe. But in Lebanon, we prefer a greener tabbouleh where the parsley dominates the bulgur (or, in this case, the quinoa). The abundance of mint and parsley makes this vegan quinoa tabbouleh so refreshing!
- Pairs well with other dishes: While quinoa tabbouleh makes an excellent light lunch all by itself, it also complements grilled meats, can be used in wraps, and makes a great side for just about any meal.
Ingredients to Make Quinoa Tabbouleh Salad
- Quinoa: This grain alternative is not only gluten-free but also rich in protein and fiber. It provides a nutty taste and pleasant texture.
- Parsley: Freshly chopped parsley adds color, freshness, and a slight peppery flavor to the salad. I always use curly leaf parsley in my tabbouleh recipes. However, flat-leaf Italian parsley works, too.
- Mint leaves: Mint gives the tabbouleh its signature refreshing touch. Always opt for fresh mint for the best results.
- Green onions: Using both the green and white parts provides a gentle oniony bite without overpowering the salad.
- Tomatoes: Seeded and chopped, tomatoes add juiciness, sweetness, and nice flavor to vegetarian quinoa tabbouleh.
- Extra virgin olive oil: This forms the rich and smooth base of the dressing.
- Lemon juice: Freshly squeezed lemon juice adds zest and tanginess while balancing the richness of the olive oil.
- Salt and pepper: Essential for seasoning, salt and pepper elevate the overall flavor profile of the dish. Adjust according to your preference.
Popular Substitutions & Additions
- Go low-carb. Use grated cauliflower and/or hemp hearts to make a low-carb version of tabbouleh.
- Boost the protein. Add some crumbles of feta cheese for some added protein and a salty, creamy flavor boost. Roasted chickpeas are another great choice for a heartier tabbouleh with some crunch.
- Mix up the veggies. Cucumbers add an extra crunch and refreshing bite. Halved cherry tomatoes are an easy swap for diced tomatoes. If you’re craving a more pronounced onion flavor, swap out the green onions for finely chopped red onion.
- Brighten with pomegranate seeds. The juicy arils add a sweet burst of flavor and a ruby-red pop of color. If you need help getting the seeds out of your pomegranate, check out my tutorial on how to cut one!
How to Make Quinoa Tabbouleh
There are just a few simple steps to making this easy quinoa tabbouleh recipe. First, cook and cool your quinoa. While the quinoa is cooling, mix together the simple dressing. Next, prepare the vegetables by finely chopping the parsley, mint, and green onions. Seed your tomatoes and dice them, then add everything to a big bowl and toss it all together.
Make the Dressing
- Add the extra virgin olive oil, lemon juice, salt, and pepper to a bowl.
- Whisk together until combined.
Cook the Quinoa and Assemble
- Dry-roast the quinoa by adding it to a small saucepan over medium-high heat. Toast, stirring frequently, until it begins to pop, turns somewhat golden in color, and smells nutty.
- Add the water and bring it to a boil. Reduce to a simmer and cover. Cook until the quinoa is tender.
- Uncover, fluff the quinoa with a fork, and let it cool to room temperature.
- Add the chopped herbs and veggies to a large bowl with the cooled quinoa.
- Pour the dressing over the top.
- Stir gently until combined. Taste and add more salt and pepper if you like.
Tips for Making the Best Quinoa Tabbouleh Salad
- Chop the parsley finely. It’s important to chop the parsley by hand to get the best texture. I would recommend that you avoid using a food processor because it can wilt the parsley and ruin the texture.
- Fluff your quinoa. After your quinoa has finished cooking and resting, make sure to fluff it with a fork so that it does not clump in the salad.
- Chill the ingredients. With the fresh herbs and vegetables in this salad, it’s ideal if you can chill it in the fridge for half an hour before tossing and serving. This helps give it that refreshing flavor.
- Mix the salad immediately before serving. Like all salads, it’s best to toss the dressing right before serving. This is especially true for quinoa tabbouleh because of the amount of finely chopped parsley in it, which can become soggy if it soaks in the dressing for too long.
What to Serve With This Easy Quinoa Tabbouleh Recipe
How to Store & Refresh Quinoa Tabbouleh Salad
To maintain its freshness and flavor, transfer quinoa tabbouleh to an airtight container and place in the refrigerator. If you’ve made this salad in advance, consider storing the dressing separately. This will help prevent the quinoa and herbs from becoming too soggy.
Before serving, stir the salad well to redistribute the flavors. The flavors might meld differently over time in the fridge. Taste the salad and adjust seasonings if needed.
How Long Will Quinoa Tabbouleh Salad Last in the Fridge?
When stored properly in the refrigerator, tabbouleh with quinoa should stay fresh and delicious for 3-4 days.
Can I Freeze Tabbouleh with Quinoa?
Due to the fresh ingredients, I do not recommend freezing quinoa tabbouleh. The process of freezing and thawing would alter the flavors and textures of the salad.
Frequently Asked Questions
If your quinoa is too mushy, it might have been cooked with too much water or for too long. Next time, ensure you measure the water accurately and keep an eye on the cooking time. On the other hand, if it’s too crunchy, it might not have been cooked long enough or with enough water.
Tabbouleh relies on fresh ingredients for flavor. If it tastes bland, try adding a little more lemon juice, olive oil, salt, or fresh herbs. Adjust according to your taste preference.
While fresh mint adds a unique flavor to the tabbouleh, you can skip it if unavailable. The parsley will still provide a fresh taste, but if you have dried mint, consider using a small amount to compensate.
When it comes to cooking, quinoa is treated like a grain, and you’ll find it in the grain section of most grocery stores. But technically, quinoa is a seed. Part of the amaranth family, quinoa is related to spinach, beets, and chard.
This quinoa tabbouleh takes only 30 minutes to make and provides a healthy boost of protein and nutrients. It’s a great way to enjoy the popular Middle Eastern salad when bulgur isn’t available or doesn’t meet your dietary requirements. Not only is it gluten-free, but quinoa tabbouleh is also vegetarian and vegan. This light and lemony salad is one you’ll enjoy any time of the year!
My Other Tabbouleh Recipes:
For More Mediterranean Salads, Check Out:
- Mediterranean Pasta Salad
- Quinoa Salad in Avocado Bowls
- Caprese Pasta Salad
- Lebanese Fattoush Salad
- Tomato Avocado Cucumber Salad
If you try this feel good Quinoa Tabbouleh recipe or any other recipe on Feel Good Foodie, then don’t forget to rate the recipe and leave a comment below! It helps others who are thinking of making the recipe. We would love to hear about your experience making it. And if you snapped some shots, share it on Instagram so we can repost on Stories!
This quinoa tabbouleh salad recipe was originally published January 8, 2019 and has been recently updated with new photography and step-by-step image collages to help make the recipe. The recipe remains the same with clearer instructions.
Quinoa Tabbouleh
Video
Ingredients
- ½ cup quinoa
- ¾ cup water
- 3 bunches parsley finely chopped (3 cups)
- ¼ cup fresh mint finely chopped
- 4 green onions very finely chopped
- 2 tomatoes finely chopped
- ½ cup extra virgin olive oil
- ½ cup lemon juice
- ½ teaspoon salt
- ½ teaspoon black pepper
Instructions
- Heat a small saucepan over medium-high heat. Add the quinoa to a dry pan and toast it, stirring frequently until you start to hear the quinoa pop and the color becomes golden brown, about 5 minutes.
- Add water, bring the mixture to a boil, then reduce to a simmer and cook covered until the quinoa is tender, about 15 minutes. Turn off the heat and let the quinoa rest for 5 minutes. Fluff and allow to cool at room temperature.
- While the quinoa cools, make the dressing by stirring together olive oil, lemon juice, salt and pepper.
- In a large bowl, place the chopped parsley, chopped mint leaves, green onions and tomatoes. Add the quinoa and pour the dressing into the bowl. Stir gently to combine. Serve at room temperature or cold.
Notes
Nutrition
Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.
Fabulous recipe and a great starting point for variations! I omitted the onion and tomato, but added edamame, pumpkin seeds, and a small amount chopped kale. So delicious. The dressing ratio is perfect.
Love your tweaks! Thanks so much, Alex! Glad you liked it!!
Delish! It tastes like traditional tabbouleh, but healthier – even for my guests who can eat gluten. I just wanted enough for me for dinner, so I eyeballed the ingredients, so it looked like your picture. The important thing about the dressing is the ratio of olive oil to lemon juice, which was perfect. With dressing, I always like to start out with what I think is the minimum. You can add more, but you can’t take it away. Also, it gives me a chance to adjust the ratio and the seasoning, if necessary. But in this case my first pass turned out to be perfect. I am looking forward to serving it to friends, soon. Thanks.
p.s. It turned out to be more than I can eat. I bet it will be great tomorrow, too.
Aww, so happy you liked it!! Thank you, Vicki!
I felt that the ratio of dressing to Quinoa was too much and it made it too wet and sloppy, I had to drain it off. I also added some seeded and chopped cucumber to give it some crunch!
So sorry to hear that, thank you for the feedback.