This super easy Quinoa Tabouli is a gluten-free spin on the classic Middle Eastern dish. It’s a light, refreshing, filling salad perfect on a warm spring/summer day.

Well, I already have a grain-free cauliflower tabbouleh, but today I’m sharing another tabbouleh variation for the quinoa lovers!

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Tabouli (also called tabbouleh, tabouleh, or tabbouli) is a classic Middle Eastern dish. The main ingredient is finely chopped parsley with tomatoes, mint, onion, bulgur (soaked, not cooked), and dressed with olive oil, lemon juice, salt, and pepper. 

Tabouli originated in the mountains between Syria and Lebanon (source, Wikipedia) and is a staple of Lebanese homes and one of the most popular salads in the Middle East. It is often served as an appetizer or as part of a mezze platter. Like Hummus, Baba Ghanoush, pita bread Falafel, and other dishes of the Levantine cuisine, Tabouli is now popular worldwide.

So, one would ask, what is quinoa tabouli?

It is a fresh, healthy, and effortless tabouli salad variation. Here, I have converted the recipe to gluten-free by replacing the soaked bulgur (cracked wheat) with cooked quinoa (pronounced keen-wah).

The use of quinoa also gives this dish a boost of protein since it is a complete protein. Quinoa has more protein than bulgur, making it an excellent choice for vegans, vegetarians, and those who follow a plant-based diet, like the Mediterranean Diet. 

The quinoa tabouli is a vibrant, fresh-tasting, healthy, easy-to-make dish. It has all the elements of the traditional Tabouli. However, using quinoa adds more protein and makes it naturally gluten-free. 

Like the traditional dish, the generous amount of fresh parsley is the star of f the dish. In addition, the fresh mint, spring onions/scallions, and tomatoes add color to the dish. They also contain ample amounts of vitamins, minerals, and dietary fiber. 

The no-frills dressing of just extra virgin olive oil and fresh lemon juice heightens and brightens the flavors and creates a nice contrast other to more savory and heavy dishes.

Ingredients to use for quinoa tabouli

• Quinoa – I use mostly white quinoa with the addition of some tricolor quinoa to boost its flavor. The resulting mixture contrasts nicely with the colors of the herbs and tomatoes

• Fresh parsley – You need to buy a lot of parsley for this recipe (2 cups of parsley)

• Fresh mint – If not available, you can substitute with dry mint instead

• Green onions (scallions)

• Roma tomatoes

• Lemon juice

• Extra virgin olive oil

• Salt and freshly ground pepper

How to Make Quinoa Tabouli

• Rinse and cook the quinoa. I suggest cooking the quinoa ahead of time and allowing it completely cool before adding it to your quinoa tabouli. 

• Mince the herbs and chop the scallions very finely so that they integrate into the texture of the quinoa well. I admit it involves some chopping, but the result is worthing it!

• Core and seed the tomatoes to reduce the moisture released by the tomatoes when you chop them. Then, dice the tomatoes into 1/4 inch pieces.

• In a large glass bowl, combine quinoa with other salad ingredients (fresh parsley, tomatoes, scallions, and herbs), and fold gently to distribute the ingredients evenly.

• In a small bowl, combine the lemon, olive oil, salt, and pepper, and drizzle over the salad. Fold gently until all of the ingredients are covered with the dressing.

Quick Notes and Cooking tips

There are several methods to cook the quinoa – microwave, rice cooker, pressure cooker (Instant Pot), or stovetop. Cook the quinoa using your preferred method. Here, I am using the stovetop method.

Rinse the quinoa well before cooking it to avoid the bitter taste caused by its outer layer, saponin.

You can batch-cook the quinoa and freeze it to always have it at hand for this dish or other quick meals. Having some already cooked quinoa makes this dish a matter of minutes to prepare, as you do not have to plan for extra time for the quinoa to cool down.

Chop the herbs by hand instead of using a food processor, as the latter bruises the herbs and alters their taste and look.

You do not need to go the extra step of removing the stems of the parsley. Since we minced the herbs, the stems become tiny pieces and get lost in the salad, adding tons of aroma and flavor.

Variations of Quinoa Tabouli

One of my favorite things about this dish is how easy it is to customize it and change it from an appetizer to a main dish salad.

Here are some variations:

• Add a can of chickpeas or cannellini beans and turn it into a filling and meal-worthy salad.

• Also, for a non-vegan diet, add a can of tuna or salmon to make a light cooling lunch for the hot summer days.

• Add about 1/3 cup of crumbled feta o your quinoa tabouli to add a pleasantly creamy, salty taste to every bite t(this is for those not following a vegan or dairy-free diet)

• Add some diced avocado to add a little creaminess without the dairy.

Make-ahead tips and Storing leftovers

You can batch-cook the quinoa and freeze it to always have it at hand for this dish or other quick meals. Having some already cooked quinoa makes this dish a matter of minutes to prepare, as you do not have to plan for extra time for the quinoa to cool down.

I don’t recommend making the complete dish and then freeze. The consistency of the fresh herbs and tomatoes will change when you freeze and thaw.

You can make the quinoa tabouli and dress it a day in advance. Store in an air-tight glass container in the refrigerator. As the Tabouli rests, the flavors develop even more.

If you have any leftovers, refrigerate them in an air-tight container for up to 2 days.

How to serve quinoa tabouli

• You can serve this as a nutritious dish, part of a meze, a side dish, or as a stand-alone, light meal.

• Quinoa Tabouli is a terrific dish for Independence Day or any summer potluck.

• This salad doubles as a main dish and is great for vegetarian and vegan meals.

• You can serve it as a side dish for grilled/roasted seafood, poultry, and meats.

• You can eat it as a weekday lunch as it holds well and can be enjoyed chilled.

• It makes a terrific appetizer as part of a meze (mezze) platter. Pair it with hummus, baba ghanoush, pita bread, olives, spicy feta dip, or baked feta cheese with tomatoes and peppers.

• Add it to a pita sandwich with falafel.

I am sure you will come up with more ideas on how to serve it. But, in any way you serve it, this quinoa tabouli is delicious and extremely easy to whip up as it comes together in a matter of minutes.

If you love this recipe, also try my Cauliflower Tabbouleh (Grain-Free)

Quinoa Tabouli

Sonia Skounaki-Garbidakis

The quinoa tabouli is a vibrant, fresh-tasting, healthy, easy-to-make dish. It has all the elements of the traditional Tabouli. However, using quinoa adds more protein and makes it naturally gluten-free.

5 from 17 votes

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Prep Time 30 minutes mins

Cook Time 30 minutes mins

Refrigerate / rest time 1 hour hr

Total Time 2 hours hrs

Course Appetizer, Salad

Cuisine Israeli Recipes, Lebanese Recipes, Mediterranean Recipes, Middle Eastern Recipes

Servings 8

Calories 206 kcal

Ingredients

  

1x2x3x

• 1 cup quinoa uncooked
• 1 cup green onions (scallions) finely chopped
• 2 cups fresh parsley minced
• ½ cup fresh mint minced
• 6 Roma tomatoes cored and diced to 1/4" pieces
• ½ cup lemon juice freshly squeezed
• Salt and freshly ground pepper to taste

Instructions

 

• Cook the quinoa according to the package instructions, adding a dash of salt and olive oil to the cooking water. Then, let cooll until it reaches room temperature, about 30 minutes.
• While quinoa is cooking, chop your ingredients.
• Chop the scallions into ¼” pieces.
• Core and seed the tomatoes to reduce the moisture released by the tomatoes when you chop them. Then, dice the tomatoes into 1/4 inch pieces.
• Finely chop the parsley & fresh mint leaves until you have the recommended amounts.
• In a large glass bowl, combine the herbs, scallions, and tomatoes into a large mixing bowl.
• Once the quinoa is cooled, stir into the mixing bowl until incorporated.
• In a small bowl, combine the lemon, olive oil, salt, and pepper, and drizzle over the salad. Fold gently until all of the ingredients are covered with the dressing.
• Cover the bowl. Place in the refrigerator to allow for the flavors to develop, for at least 1 hour.

Notes

Notes

Rinse the quinoa well before cooking it to avoid the bitter taste caused by its outer layer, saponin.

Chop the herbs by hand instead of using a food processor, as the latter bruises the herbs and alters their taste and look.

Make-ahead

You can batch-cook the quinoa and freeze it to always have it at hand for this dish or other quick meals. Having some already cooked quinoa makes this dish a matter of minutes to prepare, as you do not have to plan for extra time for the quinoa to cool down.

I don’t recommend making the complete dish and then freeze. The consistency of the fresh herbs and tomatoes will change when you freeze and thaw.

You can make the quinoa tabouli and dress it a day in advance. Store in an air-tight glass container in the refrigerator. As the Tabouli rests, the flavors develop even more.

Storing leftovers

If you have any leftovers, refrigerate them in an air-tight container for up to 2 days.

Nutrition

Calories: 206kcalCarbohydrates: 15.1gProtein: 3.5gFat: 15.5gSaturated Fat: 2.2gSodium: 156mgFiber: 2.1gSugar: 0.5g

This information is provided as a courtesy and for entertainment purposes only. This information comes from online calculators. Although eatmediterraneanfood.com attempts to provide accurate nutritional information, these figures are only estimates.

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