Quinoa Tabbouleh (Healthy, Delish, Gluten Free)

Name: Quinoa Tabbouleh (Healthy, Delish, Gluten Free)
Prep time: 20 min
Cook time: 10 min
Total time: 30 min
Ingredients: ⅓ cup raw quinoa - or 1 cup cooked quinoa; 1 large bunch fresh parsley (2 packed cups of parsley leaves); 1 handful fresh mint leaves; 1 large roma tomato - ripe but firm; ¼ red onion or 2 green onions/scallions; 1 small Persian cucumber; 3 tablespoons extra virgin olive oil; 1 lemon; Salt and black pepper to taste

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This Quinoa Tabbouleh salad is delicious and fresh, full of herbs and veggies in a tangy lemon dressing. With a spin on the classic tabbouleh we all love, using quinoa instead of bulgur wheat which is nutritious and gluten-free too!

Tabbouleh also spelt as Tabbouli, has to be one of my all time favorite salads. I love Middle Eastern food and have grown up with a lot of Lebanese friends, so I’ve been lucky to eat a lot of tabbouleh throughout the years 😊

It's a classic Middle Eastern salad full of fresh parsley, tomatoes, onion and bulgar wheat with a tangy lemony dressing. Here I’ve put a little spin on it by swapping out the bulgar wheat to quinoa. It tastes just as delicious with a couple of extra health benefits too!

I love quinoa as its a superfood with loads of nutrients. Its a grain which is gluten free and a complete protein with many vitamins and minerals such as fiber, manganese, magnesium, iron, and potassium. It's fluffy and light and perfect to add to salads such as this recipe. However if not cooked correctly, it can be mushy, so here are my tips to make perfect quinoa everytime!

Some more salads featuring quinoa are my Jennifer Aniston salad and classic quinoa salad.

In less than 30 minutes you'll have this healthy, delicious, vibrant salad thats sure to impress! Perfect for hot days when you want a satisfying salad thats cool and fresh. Now I've eaten lot of tabbouleh over the years, and have to say that everyone makes it a little differently. The foundation is always the same and the key point is to ensure everything is chopped finely. Cucumber is one of those ingredients that isn't traditional in Lebanese tabbouleh, but is commonly added. Personally, I love adding it for extra crunch 🙂

Whats great with this salad, is that you can serve it with any dish. You can either keep it as a side dish, serve on a mezze table or I like to make it a light meal with some extra additions. Keep it on the Middle Eastern theme and serve with falafel and hummus. I actually love adding it to homemade pita wraps which works perfectly as the tabbouleh is finely chopped and the lemony dressing becomes the sauce itself…yum!

Table of Contents

Why you'll love this Quinoa Tabbouleh
Ingredients and Substitutions
How to make Quinoa Tabbouleh
Tips and Tricks
Storage Instructions
FAQs
Pairing
More Healthy Salads
Recipe
Comments

Spoon in a bowl of Quinoa Tabbouleh salad

Why you'll love this Quinoa Tabbouleh

Deliciously Yummy! The combination of herbs and veggies with a tangy lemon dressing makes a fresh, delicious vibrant flavor explosion in every bite!
Healthy and Nutritious: Filled with protein and fiber from the quinoa along with fresh herbs and veggies making it not only delish but nutritious
Versatile: Perfect to serve as a side salad to many dishes such as falafel and flatbread and great for BBQ’s, picnics and gatherings
Customizable: Feel free to add your favorite chopped vegetables, feta cheese or legumes such as chickpeas or lentils to make a more substantial meal

Ingredients and Substitutions

Quinoa is the base of our tabbouleh salad and provides a nutty flavor and satisfying texture. It’s a superfood grain full of nutrients and vitamins such as protein, fiber and amino acids. For traditional tabbouleh, you can substitute with bulgar wheat
Fresh herbs - Parsley is the main ingredient to make tabbouleh. It's fresh, bright and so delicious. A touch of fresh mint is also added giving its signature flavor profile
Onion, traditionally green onions/scallions are added for a little bite. I’ve used red onion today. Shallots work great too but will have a stronger taste
Roma tomatoes are juicy and flavorful, with a touch of sweetness. Ensure they're ripe but on the firm side as you dont want a soggy salad. Cherry tomatoes work well too
Persian Cucumbers aren't traditional in Lebanese tabbouleh but commonly added. I love adding a small amount for extra crunch and body to the salad
Dressing is a simple lemony dressing made of olive oil, fresh lemon juice, salt, and pepper…thats it!

Ingredients in a large bowl before being mixed

How to make Quinoa Tabbouleh

This Quinoa Tabbouleh is so refreshing and takes no time to put together. Follow my simple steps below.

Rinse quinoa under water then put in a small pot with water. Boil for 10-15 minutes over medium heat

Turn the heat off and allow it to steam for 5 minutes with the lid on. Then use a fork to fluff up the quinoa. Put in the fridge to cool

Chopped onions soaked in a bowl of water

Chop cucumber, tomato and onion into tiny cubes (optional - soak onions in a small bowl of water to remove the harsh onion flavor)

Parsley washed and left to dry on a kitchen towel

Disregard thick stems from parsley (small thin ones are OK). Wash and dry well with a clean kitchen towel

Finely chop the mint and parsley

Olive oil and lemon dressing in a small bowl

Make the dressing - add olive oil, lemon juice with a good pinch of salt and pepper. Whisk!

Tablespoon of dressing being poured into a bowl of quinoa

Add a couple spoons of the dressing to the quinoa and mix in

Dressing and salad ingredients in separate bowls

Add all ingredients to a large bowl and pour in the remaining dressing. Mix to combine and it's ready!

Tips and Tricks

Ensure the quinoa is cooled down once cooked to ensure the salad is fresh. You can cook it the night before if you have time
Steam and fluff cooked quinoa with a fork to make it fluffy and light, here's my full recipe and tips to make perfect quinoa every time
Wash and fully dry parsley before chopping or you will have a wet mess. If you have time, you can do this the night before
Chop vegetables and herbs finely, this is key to making the perfect quinoa tabbouleh. I prefer to chop it all by hand which is the traditional way, however some prefer a food processor. If doing so, don't overblend to keep some texture
Let the salad sit for 5 minutes before serving to allow the flavors to develop and dressing to melt into the ingredients

Storage Instructions

Quinoa tabbouleh is best enjoyed the same day where its the most fresh and crunchy. Store any leftovers in an airtight container in the refrigerator for up to 2-3 days. Bear in mind it does become softer and less crunchy the longer its left
You can make a big batch for meal prep which will keep for 5 days in the fridge. Ensure not to dress the salad until you're ready to eat it, which will keep it crunchy and fresh

FAQs

Can I use a food processor to make tabbouleh?

Traditionally tabbouleh is made by chopping all the herbs and vegetables by hand. You can however technically use a food processor, but I’d suggest to keep an eye on it and not to over-blend which can make the parsley watery and mushy

Can I add other vegetables or ingredients?

Sure thing! Chopped bell peppers, zucchini, chickpeas and crumbled feta cheese are all delicious additions

Is tabbouleh good for your gut health?

Yes it can be good for gut health. Parsley is great for digestion and has fiber, antioxidants and prebiotics. The quinoa and vegetables are also high in fiber and nutrients

What can I serve this salad with?

This salad goes well with falafel, tofu, cauliflower steaks, meats, fish or salmon or enjoy on its own for a light lunch

Pairing

These are my favorite dishes to serve with Quinoa Tabbouleh:

More Healthy Salads

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I love seeing your creations and remakes, so be sure to rate the recipe, comment and share your Quinoa Tabbouleh photo on Instagram so I can share the love!

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