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Taking traditional tabbouleh and giving it a modern twist, this Quinoa Tabbouleh Salad embraces the nutty flavors of quinoa combined with the freshness of parsley, mint, and other veggies. While traditional tabbouleh often features bulgur, quinoa provides an excellent gluten-free alternative that also packs in more protein. Not only does this dish offer a vibrant array of colors, but its zesty lemon and olive oil dressing also elevates the dish, making it a delightful side or a light meal in itself. Whether you’re planning a picnic, a family dinner, or just looking for something refreshing, this Quinoa Tabbouleh Salad is sure to be a hit on your table.
I love making my traditional Lebanese tabbouleh salad (tabouli salad). And whenever I share it on social media, I get asked “can you make tabbouleh with quinoa?” And the answer is, oh yes! Traditionally we make tabbouleh with bulgur, which is a grain made from cracked wheat. It’s so popular in Mediterranean recipes, but it’s less accessible in mass grocery stores. So I love offering this quinoa tabbouleh recipe alternative!
Bulgur vs. Quinoa for Tabbouleh
When you look at bulgur and quinoa, they kinda look similar. But the difference is that bulgur is a precooked cracked wheat, while quinoa is actually a seed. If you look at the nutrition comparison for both, quinoa is more nutritionally-dense. But I love varying the grains and carbs I use in my recipes to get a variety of nutritional benefits. Here’s a quick comparison of bulgur vs. quinoa:
- Calories: Bulgur has 110 calories per cooked cup, versus 220 for quinoa.
- Protein: Bulgur has 4 grams of protein per cup, versus 8 for quinoa. The cool thing about quinoa is it’s a complete protein – it contains all nine of the amino acids humans need from food.
- Gluten: Bulgur, like other grains contains gluten, while quinoa is gluten-free.
Why You’ll Love This Quinoa Tabbouleh Salad
- It’s naturally gluten-free. Using quinoa means those with gluten sensitivities can fully enjoy this dish.
- Packed with nutrition. Quinoa is a renowned superfood, offering a healthy dose of proteins, fibers, and various vitamins and minerals.
- A quick fix for meals. You can whip up this dish in less than 30 minutes, ideal for those busy days.
- Pairs well with other dishes. While delicious by itself, this quinoa tabbouleh complements grilled meats, can be used in wraps, or even enhanced with additions like feta or chickpeas.
- Brimming with fresh flavors. The combination of mint and parsley ensures a refreshing taste and aroma with every bite.
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.
- Mint leaves: These give the tabbouleh its signature refreshing touch. Always opt for fresh mint for the best results.
- Green onions: Incorporating both the green and white parts provides a gentle oniony bite without overpowering the salad.
- Tomatoes: Seeded and chopped, they add juiciness and sweetness.
- Extra virgin olive oil: This forms the base of the dressing, offering a rich and smooth texture to the salad.
- Lemon juice: Freshly squeezed lemon juice adds zest and tanginess, perfectly balancing out the richness of the olive oil.
- Salt and pepper: Essential for seasoning, they elevate the overall flavor profile of the dish. Adjust according to your preference.
How to make quinoa tabbouleh
As you might imagine, the process is very similar to making the traditional tabbouleh salad. But there’s just a swap from bulgur to quinoa. So the first step is to cook the quinoa. Make sure to fluff it with a fork after it’s done cooking and resting, so it’s not clumpy in the salad.
Next, prepare the vegetables by chopping the parsley, mint leaves and green onions. For the tomatoes, I prefer to remove their juicy seeds from the core so that the salad doesn’t does too watery from the tomatoes. Then small dice them. I also like to leave a few larger chunks for garnish. But in general, the tomatoes play a minimal role in the quinoa tabbouleh salad.
After you cook the quinoa and prep the vegetables, make the dressing. It doesn’t get any easier than this dressing: olive oil and lemon juice. It’s the base for most Lebanese salads, and it’s my favorite dressing for any salad actually! Make sure to use extra virgin olive oil and fresh lemons (not pre-squeezed). This is where all the flavor will come in.
Next it’s just an assembling and mixing party. Layer the chopped parsley, chopped mint leaves and chopped tomatoes in a large bowl.
On top of that, add the cooked and cooled quinoa. Then pour the dressing over the quinoa tabbouleh, and give it a good toss to incorporate all the ingredients together.
When you mix it together, you’ll notice that there is far more parsley and greens than quinoa. There are different styles of tabbouleh and many interpretation this recipe. But in Lebanon, we prefer a greener tabbouleh where the parsley dominates the bulgur (or in this case, the quinoa).
Tips for making the best quinoa tabbouleh salad
- Chop the parsley finely. There’s nothing worse than eating tabbouleh at some restaurants and biting into large whole pieces of parsley. It makes it feel as if you’re actually eating garnish instead of salad. It’s important to chop the dried parsley finely 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.
- Don’t skimp on the ingredients. Because there are so few ingredients in the salad, be sure to use the best quality produce you can find. And it’s important that you use extra virgin olive oil and freshly squeezed lemon juice since those are the only two ingredients for the dressing.
- Mix the salad immediately before serving. Like all salads, it’s best to toss the dressing right before you serve the salad. This is especially true for quinoa tabbouleh because of the amount of fine chopped parsley in this salad. It can become soggy if it soaks in the dressing for too long.
- Chill before serving. With all 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.
Popular Substitutions & Additions
- Swap in bulgur wheat. Traditional tabbouleh uses bulgur, so you can replace the quinoa with this for a more authentic touch.
- Go low-carb. Use grated cauliflower to make a low-carb version of tabbouleh.
- Toss in some cucumbers. They add an extra crunch and refreshing bite to the mix.
- Choose red onion. For those craving a more pronounced onion flavor, swap out the green onions for finely chopped red onion.
- Add a sprinkle of feta cheese. Its salty and creamy notes will enhance the overall flavor.
- Brighten with pomegranate seeds. These give a sweet burst of flavor and a pop of color.
- Spice it up with red pepper flakes. If you’re a fan of a little heat, this addition is perfect.
- Try lime juice. Swap out the lemon juice for a different tangy note.
- Boost with roasted chickpeas. They offer both added protein and an enjoyable crunch to the salad.
How to Store & Refresh Quinoa Tabbouleh Salad
Storing:
- Airtight Container: Transfer the salad to an airtight container to maintain its freshness and flavor.
- Keep Dressing Separate: 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.
Refreshing:
- Give it a Stir: Before serving, stir the salad well to redistribute the flavors.
- Adjust Seasonings: Over time in the fridge, the flavors might meld differently. Before serving, taste the salad and adjust seasonings if needed.
How Long Will Quinoa Tabbouleh Salad Last in the Fridge?
When stored properly, your Quinoa Tabbouleh Salad should stay fresh and delicious for up to 3-4 days.
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.
This quinoa tabbouleh is a great way to enjoy the popular Middle Eastern salad when you can’t find bulgur. Switching out the bulgur for quinoa makes this salad gluten-free and gives a healthy boost of protein and nutrients. This is a one of my favorite salads – now with a fun twist. Regardless how you make it, it’s a light, lemony and healthy salad you’ll enjoy any time of the year!
If you’ve tried this healthy-ish feel good Quinoa Tabbouleh recipe or any other recipe on FeelGoodFoodie, then don’t forget to rate the recipe and leave me a comment below! I would love to hear about your experience making it. And if you snapped some shots of it, share it with me on Instagram so I can repost on my stories!
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
Quinoa Tabbouleh
Ingredients
- 1/2 cup quinoa
- 2 bunches parsley stemmed, finely chopped
- 1/4 cup mint leaves stemmed, finely chopped
- 2 green onions both green and white parts, very finely chopped
- 2 tomatoes seeded, chopped
- 1/3 cup extra virgin olive oil
- 1/4 cup lemon juice
- Salt and pepper
Instructions
- Add the quinoa to a pan and toast it stirring frequently on medium-high heat until you start to hear the quinoa pop and the color becomes golden brown. Add 1 cup of 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, make the dressing by stirring together olive oil and lemon juice.
- In a large place, 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.
I was comparing this with your bulgur version. Why does that one use 3 bunches of parsley and this one only 2?
Good question! I actually recently retested and redeveloped this to fine tune it with different measurements (more parsley and more dressing) and I’m republishing it in April. Would you like me to email you the updated recipe?
This was a labor of love. I chopped all the ingredients by hand, theraputic cooking LOL! It was delish! I looked for authentic recipes so I could make my own Chicken Schwarma bowls(feel good foodie recipe as well) It was SO GOOD!
Yay, so glad you loved this! I know what you mean about the labor of love, but doing it by hand makes all the difference.
This dish is so amazingly delicious! My husband was afraid the parsley would be overpowering but it wasn’t at all. It was a perfect balance of the ingredients. I followed the instructions completely. Thank you!
Thank you so much! That’s perfect. This makes me so happy to hear!
This salad is delicious especially with summer picnics etc. Anyway, hopefully, we will get to have some. I am gluten intolerant but was hungry for Tabbouleh so tried this recipe. Sent rest of it home with college-age granddaughter. She loved it as did her Mother. I will send the recipe to each one of them. Keep up the good work.
I’m glad you all liked it! Thank you so much for spreading the word about it!
Could I use some couscous in place of some of the quinoa
Yes absolutely!
Would you use curly leaf parsley or Italian?
I always use curly leaf parsley in my tabbouleh recipes. However, flat leaf Italian parsley works perfectly still!
This sounds Amazing!! I think my Mom is going to make this for me ?. Your recipes always look & sound Great ???
Thanks so much Rose! You’re always so sweet!