Why You’ll Love quinoa tabbouleh
There’s something incredibly refreshing about a bowl of quinoa tabbouleh. It’s light, vibrant, and bursting with fresh herbs and zesty lemon. Whether you’re looking for a healthy lunch, a side dish for your next barbecue, or a make-ahead meal prep option, this dish checks all the boxes. What makes it stand out is the use of quinoa instead of bulgur, giving it a protein-packed twist that’s naturally gluten-free and perfect for modern diets.
This Mediterranean quinoa salad is a beautiful blend of textures and flavors. The fluffy quinoa soaks up the tangy lemon dressing, while the parsley and mint add a garden-fresh brightness. Juicy tomatoes, crisp cucumbers, and green onions round out the mix, making every bite a celebration of freshness. It’s especially perfect for spring and summer gatherings, or anytime you crave something nourishing and satisfying.
If you’re already a fan of dishes like quinoa chickpea salad, then this recipe will quickly become a staple in your kitchen. It’s easy to make, easy to love, and even easier to share.
Table of Contents
Ingredients to make quinoa tabbouleh
Here’s everything you’ll need to make this delicious quinoa tabbouleh. These ingredients come together to create a fresh, herbaceous, and lemony salad that’s perfect for any occasion.
- 1 cup quinoa, rinsed
- 2 cups water
- 1/4 cup extra-virgin olive oil
- 1/4 cup fresh lemon juice (from about 2 lemons)
- 1 garlic clove, minced
- 1/2 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 1 cup finely chopped fresh parsley (stems removed)
- 1/2 cup finely chopped fresh mint leaves
- 1 cup diced English cucumber (about 1/2 medium cucumber)
- 1 cup diced cherry tomatoes
- 3 green onions, thinly sliced
Time needed to make tabbouleh with quinoa
Making tabbouleh with quinoa is surprisingly quick and easy. Here’s a breakdown of the time you’ll need:
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Chill Time: 30 minutes
- Total Time: 1 hour
It’s a great option for meal prep or a quick side dish. If you love quick salads like this, you might also enjoy our cauliflower potato salad for another speedy, veggie-packed option.
Quick Steps to Make lebanese quinoa salad
Step 1
Combine quinoa and water in a medium saucepan and bring to a boil. Reduce heat to low, cover, and simmer for 15 minutes, or until quinoa is tender and water is absorbed. Remove from heat and let cool completely.
Step 2
While the quinoa cools, in a large bowl whisk together olive oil, lemon juice, minced garlic, salt, and black pepper to make the dressing.
Step 3
Fluff the cooled quinoa with a fork to separate the grains, then add it to the bowl with the dressing. Stir to coat the quinoa evenly.
Step 4
Fold in the parsley, mint, cucumber, tomatoes, and green onions. Mix until everything is well combined.
Step 5
Taste and adjust seasoning with more salt or lemon juice if needed.
Step 6
Chill the tabbouleh in the refrigerator for at least 30 minutes before serving to allow the flavors to meld.
Step 7
Toss again before serving and garnish with extra herbs if desired.
Pro Tips & Tasty Tweaks
For the best quinoa parsley salad, always rinse your quinoa thoroughly before cooking to remove bitterness. If you’re short on parsley, you can increase the mint slightly for a more aromatic twist. Want a citrusy punch? Add a bit of lemon zest to the dressing. This salad stores well, so make a double batch and enjoy it throughout the week. For a protein boost, toss in some chickpeas or grilled chicken.
Is quinoa tabbouleh healthy and nutritious ?
Absolutely! Quinoa tabbouleh is a powerhouse of nutrients. Quinoa itself is a complete protein, meaning it contains all nine essential amino acids. That makes it a fantastic option for vegetarians and vegans looking to meet their protein needs. Each serving of this dish offers a balanced mix of fiber, healthy fats, and vitamins.
Parsley and mint are more than just garnish—they’re rich in antioxidants and vitamin K. The olive oil provides heart-healthy monounsaturated fats, while the lemon juice adds a dose of vitamin C. Cucumbers and tomatoes contribute hydration and additional vitamins without adding many calories.
If you’re looking for more nutrient-dense salads, check out our roasted sweet potato kale quinoa salad for another fiber-rich option. Or explore this quinoa chili recipe that’s hearty and packed with plant-based protein.
For a lighter take, this Mediterranean cucumber salad is another refreshing option. And if you’re in the mood for something creamy, try our cauliflower potato salad that’s both satisfying and low-carb.
Can I make quinoa tabbouleh healthier and still delicious?
Yes, and it’s easier than you think. One simple swap is to reduce the olive oil slightly and increase the lemon juice for a tangier, lower-fat version. You can also add extra veggies like shredded carrots or bell peppers for more fiber and crunch.
For a low-carb twist, replace half the quinoa with riced cauliflower. It blends in beautifully and cuts down on carbs without sacrificing texture. If you’re avoiding garlic, try shallots or a pinch of garlic powder for a milder flavor.
Looking for more healthy salad ideas? Our quinoa chickpea salad is packed with plant-based protein and fiber. Or try this vegetable salad with Italian dressing for a colorful, crunchy alternative.
Another great option is this pear arugula salad, which is vegan and nut-free. And if you’re craving something warm, this quinoa soup is comforting and nutrient-rich.
How to Serve quinoa tabbouleh?
This dish is incredibly versatile. Serve it chilled as a side for grilled meats or fish, or enjoy it as a light main course. It pairs beautifully with Mediterranean dishes like hummus, falafel, or grilled pita bread.
For a complete meal, try it alongside our juicy cilantro lime chicken. Or serve it with a refreshing drink like our blackberry cucumber skinny mojito for a summer-ready combo.
Looking for more pairing ideas? This cucumber tomato salad is a crisp and juicy side that complements the flavors perfectly. Or try this farro and arugula salad for a hearty, earthy contrast.
And don’t forget dessert! A chilled watermelon smoothie is the perfect sweet finish to this wholesome meal.
Avoid These Mistakes
Even a simple dish like quinoa tabouli can go wrong if you’re not careful. Here are a few common pitfalls to avoid:
- Not rinsing the quinoa: This can leave a bitter taste. Always rinse thoroughly before cooking.
- Overcooking the quinoa: Mushy quinoa ruins the texture. Cook until just tender and fluff with a fork.
- Skipping the chill time: Letting the salad rest in the fridge helps the flavors meld beautifully.
- Using dull herbs: Fresh parsley and mint are key. Avoid wilted or old herbs for best flavor.
For more salad-making tips, check out our roasted sweet potato kale quinoa salad. Or explore this chickpea salad for more ideas on balancing flavors and textures.
If you’re building a veggie-packed meal, this hummus veggie sandwich is another great example. And don’t miss our quinoa chickpea salad for more inspiration.
The best way to store leftover mediterranean quinoa salad
Quinoa tabbouleh stores like a dream. Keep it in an airtight container in the fridge for up to 4 days. The flavors actually improve over time, making it perfect for meal prep.
If the salad seems dry after a day or two, just add a splash of lemon juice or olive oil and toss again. Avoid freezing, as the fresh herbs and veggies don’t hold up well to freezing and thawing.
For more make-ahead ideas, try our BBQ chicken breasts that pair well with this salad. Or sip on a refreshing watermelon smoothie while you prep your meals.
Need more storage-friendly recipes? This cucumber yogurt salad holds up well in the fridge. And this chickpea salad is another great option for batch cooking.
Ready to give quinoa tabbouleh a try?
There’s no better time to whip up a bowl of quinoa tabbouleh. It’s fresh, flavorful, and full of good-for-you ingredients. Whether you’re serving it at a picnic, packing it for lunch, or enjoying it as a light dinner, this salad fits the bill.
It’s easy to prepare, endlessly customizable, and a great way to eat more herbs and veggies. Plus, it’s naturally gluten-free and vegan-friendly, making it a crowd-pleaser for all kinds of eaters.
Ready to get cooking? Start with our quinoa tabbouleh recipe and explore more healthy dishes like our quinoa chickpea salad, cauliflower potato salad, or roasted sweet potato kale quinoa salad.
Frequently Asked Questions
Can I use another grain instead of quinoa?
Yes! While quinoa is a great gluten-free option, you can use bulgur for a more traditional tabbouleh, or even couscous or farro if you’re not avoiding gluten.
How long does quinoa tabbouleh last in the fridge?
It stays fresh for up to 4 days when stored in an airtight container. The flavors actually get better as it sits, making it perfect for meal prep.
Can I make this recipe ahead of time?
Absolutely. In fact, it’s recommended! Making it a few hours ahead allows the flavors to meld beautifully. Just give it a quick toss before serving.
Is quinoa tabbouleh gluten-free?
Yes, quinoa is naturally gluten-free, making this dish a safe and tasty option for those with gluten sensitivities or celiac disease.
What protein can I add to make it a full meal?
Grilled chicken, chickpeas, or even feta cheese are great additions. You can also serve it alongside grilled fish or tofu for a complete meal.
