Quinoa Tabbouleh

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A fresh, healthy and incredibly easy quinoa tabbouleh salad. Bulgur wheat is replaced with quinoa so the salad is naturally gluten-free and packed with protein.

Do you like tabbouleh? Yeah? Me too! It’s delicious and such an easy recipe to play around with.

I actually already have a grain-free cauliflower tabbouleh and hemp tabbouleh, but today I’m sharing another tabbouleh variation for my quinoa lovers!

Like traditional tabbouleh, this quinoa version is loaded with fresh veggies and herby goodness. It’s a light salad that’s absolutely perfect on a warm spring/summer day. Any way you serve it, this tabbouleh is absolutely delicious and crazy easy to whip up. You need only eight ingredients and one bowl! Once you have the quinoa cooked and cooled, the salad comes together in a matter of minutes.

Bowl filled with quinoa tabbouleh-- quinoa, parsley, tomatoes and onions. Bowl next to a cloth napkin, spoon, lemon and herbs.

Why Use Quinoa for Tabbouleh?

  • Quinoa is a complete protein and has more protein than bulgur wheat when you compare them cup for cup. Quinoa = 8 grams per cup // bulgur wheat = 4 grams per cup.
  • While both quinoa and bulgur wheat are whole grains and contain a similar variety of vitamins and minerals, quinoa is a bit more nutrient dense.
  • Quinoa is gluten-free and bulgur wheat is not.

Ingredients Needed for Quinoa Tabbouleh

  • quinoa – this is the base of the recipe and you can use any type of quinoa you like from white, black, red to tri-color. Any variety will work for this recipe.
  • parsley and mint – adding fresh herbs to this salad adds wonderful flavor.
  • cucumber and red onion – these fresh veggies adds a nice crunch. 
  • cherry tomatoes – these little guys add such great flavor to the salad. 
  • dressing – for a super simple light dressing we’re just using lemon, olive oil, and sea salt. 
Bowl filled with quinoa tabbouleh-- quinoa, parsley, tomatoes and onions. Bowl next to a cloth napkin, spoon, and herbs.

Notes & Substitutions

Mix-ins – Feel free to switch up your mix-ins for this tabbouleh… I often do! Sometimes I change up the veggies based on what I have on hand and add extra herbs like fresh dill (so good!). Feel free to get creative and make this your own!

Red onion – Not a fan of red onion feel free to use yellow onion instead.

Feta – Adding feta to this tabbouleh would be a great addition if you don’t need it to be dairy free.

Avocado – Want to add a little creaminess and healthy fats to your tabbouleh? Add in some chopped avocado!

Bowl filled with quinoa tabbouleh and a serving spoon-- quinoa, parsley, tomatoes and onions. Bowl next to a cloth napkin, lemon and herbs.

How Do You Eat Tabbouleh?

This is actually a super versatile dish! Traditionally, it is served with hummus, pita and falafel. I also love adding chickpeas or black beans and eating on it’s own for a light meal. I’ve also served it as more of a finger food with pita chips at a get-together and it was a hit!

Prepping and Storing Quinoa Tabbouleh

While this is best served immediately after making, it’s also awesome for weekend meal prep. Make a batch on Sunday and store in an airtight container for up to a week to use the dish for quick lunches throughout the week. I would not freeze this dish as it’s all fresh ingredients and the consistency will change when you freeze and thaw.

More Quinoa Salad Recipes

If you make this quinoa tabbouleh, please be sure to leave a comment and star rating below. Your feedback is super helpful for the EBF team and other readers who are thinking about making the recipe. 

Quinoa Tabbouleh

4 from 3 votes
A fresh, healthy and incredibly easy quinoa tabbouleh recipe. Bulgur wheat is replaced with quinoa so the salad is naturally gluten-free and packed with protein.
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 4

Ingredients

  • 1 cup uncooked quinoa, rinsed and drained
  • 1 cup fresh parsley, chopped
  • 1/2 cup fresh mint, chopped
  • 1 cup cherry tomatoes, diced
  • 1/2 cup chopped cucumber
  • 1 cup finely chopped red onion
  • juice from 1 lemon
  • 1/4 cup olive oil*
  • 1/2 teaspoon sea salt

Instructions
 

  • Cook quinoa: Bring quinoa and 2 cups of water to a boil in a medium saucepan over high heat. Once boiling, reduce heat to medium-low, cover, and simmer until quinoa is tender, about 10-15 minutes. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
  • Let quinoa cool: Once quinoa is cooked, spread it out on a large rimmed baking sheet to cool. Alternatively you could let the quinoa cool in the pot or make the quinoa ahead of time and store it in the fridge.
  • Mix in remaining ingredients: Transfer quinoa to a large bowl. Add parsley, mint, tomatoes, cucumber and red onion into the bowl with the quinoa; toss to coat. Season with juice from lemon, olive oil and salt.
  • Serve: Stir to combine and serve.

Notes

  • Mix-ins – Feel free to switch up your mix-ins for this tabbouleh… I often do! Sometimes I change up the veggies based on what I have on hand and add extra herbs like fresh dill (so good!). Feel free to get creative and make this your own!
  • Red onion – Not a fan of red onion feel free to use yellow onion instead.
  • Feta –  Adding feta to this salad would be a great addition if you don’t need it to be dairy free.
  • Avocado – Want to add a little creaminess and healthy fats to your salad? Add in some chopped avocado!
  • Olive oil – If you make the tabbouleh ahead of time and realize that much of the olive oil has been absorbed by the quinoa, feel free to add a little more before serving.

Nutrition

Serving: 1/4 of recipe Calories: 321kcal Carbohydrates: 36g Protein: 8g Fat: 16g Fiber: 5g Sugar: 4g
Course: Salad
Cuisine: American
Keyword: quinoa tabbouleh, quinoa tabouli

DID YOU MAKE THIS RECIPE?

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Recipe Rating




    16 comments
      1. Brittany Mullins
        August 25, 2021 AT 10:55 am

        So glad you all enjoyed this recipe, Alexie! Thanks for the review!

    1. Ann
      July 6, 2021 AT 1:45 pm

      5 stars
      This recipe is great! For me, it was better to let it sit for a few minutes to an hour in the fridge before eating — I feel like it became more flavorful! So good and I added extra lemon (I love the taste of lemon). Perfect lunch this summer!

      1. Brittany Mullins
        July 7, 2021 AT 10:48 am

        Yay!! So glad you enjoyed this recipe, Ann! Thanks so much for trying it and coming back to leave a review. I really appreciate it!

    2. Moira Neave
      August 5, 2020 AT 7:25 pm

      5 stars
      I love this recipe! I prefer the quinoa to the traditional way. Super tasty and easy to throw together. My only change was adding a bit of freshly ground pepper. Thanks for sharing!

      1. Brittany Mullins
        August 5, 2020 AT 11:18 pm

        Yay! So glad you enjoyed this recipe, Moira! Thanks for making it and for coming back to leave a comment + star rating. It means the world to me. 🙂

    3. Catherine
      April 14, 2016 AT 10:47 pm

      Gorgeous photos and beautiful flavors…your tabbouleh salad is a perfect addition to any Spring tablescape! I must try this. xo, Catherine

    4. shashi at runninsrilankan
      April 14, 2016 AT 12:35 pm

      I so do love tabbouleh – and your version with quinoa is rocking! The perfect, hearty weeknight meal! Thanks so much!

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