There’s something undeniably sunny and fresh about a bowl of Quinoa Tabbouleh — the colors are vibrant, the flavors are zippy, and every bite is overflowing with wholesome goodness. This modern twist on the classic Mediterranean salad swaps bulgur for fluffy quinoa, making it not only gluten-free but extra protein-packed. It’s a recipe I keep coming back to whether I need a side, a light lunch, or a cheerful dish for sharing.
Why You’ll Love This Recipe
- Super Fresh Flavors: Every forkful combines juicy tomatoes, cool cucumbers, and aromatic herbs for a bright, garden-fresh bite.
- Protein-Powered and Gluten-Free: With quinoa as the star, this tabbouleh is hearty, satisfying, and naturally gluten-free — perfect for all eaters.
- Ten-Minute Magic: This recipe comes together in a flash, so you can have a wholesome, colorful meal on the table whenever you crave it.
- Endlessly Customizable: Toss in your favorite proteins or toss in extra veggies — Quinoa Tabbouleh is as adaptable as it is delicious.
Ingredients You’ll Need
What I adore about Quinoa Tabbouleh is how a handful of simple, honest ingredients become so much more than the sum of their parts. Each one brings out a unique texture, a pop of color, or a sparkling flavor that ties the whole salad together.
- Cooked Quinoa: Light, fluffy, and packed with protein, quinoa replaces traditional bulgur for a modern, nutrient-rich twist.
- Chopped Tomatoes: Juicy and vibrant, tomatoes provide sweet acidity and a burst of color in every bite.
- Chopped Cucumbers: Their cool crunch is essential for freshness and texture.
- Chopped Parsley: Don’t skimp—parsley is what gives tabbouleh its unmistakable, herby backbone.
- Chopped Fresh Mint: Mint punches up the flavors, adding a cool, aromatic lift that’s instantly refreshing.
- Olive Oil: A good-quality extra virgin variety will carry the flavors and give the salad a gorgeous, silky finish.
- Lemon Juice: Tart and zippy, lemon juice brightens and balances the other ingredients.
- Salt + Pepper (or Chili Salt): Season to taste—if you can find a chili salt, it adds just enough heat to keep things interesting!
Variations
The beauty of this Quinoa Tabbouleh is its flexibility! Play around with additions or swaps to suit your cravings, use what’s in season, or meet different dietary needs—it’s easy to make this dish your own.
- Protein-Packed: Add chickpeas, grilled chicken, shrimp, or steak to turn your tabbouleh into a full meal.
- Vegan and Dairy-Free: Stick with the classic recipe or toss in roasted chickpeas for extra crunch and heartiness.
- Extra Veggies: Try diced bell peppers, radishes, or even shredded carrots for more crunch and color.
- Herb Swaps: Swap parsley for cilantro, or add basil for a Mediterranean-Mexican fusion delight.
- Flavor Kick: A pinch of crushed red pepper or sumac takes the heat and tang up a notch.
How to Make Quinoa Tabbouleh
Step 1: Prep the Base
Start by combining your cooked quinoa, chopped tomatoes, cucumbers, parsley, and mint in a large mixing bowl. Make sure the quinoa has cooled—this keeps the herbs bright and prevents the whole salad from turning mushy.
Step 2: Whisk the Dressing
In a small bowl or measuring cup, whisk together the olive oil, lemon juice, salt, and plenty of fresh cracked pepper. If you like a little excitement, swap in chili salt or add a pinch of crushed red pepper at this stage.
Step 3: Bring It All Together
Pour your tangy dressing over the quinoa and veggies. Using a large spoon or spatula, gently toss until everything is evenly coated and gloriously fresh. Taste and adjust the seasoning if needed—sometimes a last squeeze of lemon is magic!
Step 4: Serve and Enjoy
Dish up your Quinoa Tabbouleh right away, or let it chill for a bit in the fridge so the flavors meld even more. This salad shines both at room temperature and when served cold—so convenient!
Pro Tips for Making Quinoa Tabbouleh
- Fluffy Quinoa Every Time: Rinse quinoa before cooking and let it cool completely—no one wants a gummy salad base!
- Herb Powerhouse: Use fresh, flat-leaf parsley and chop it finely for that signature texture and burst of flavor.
- Dressing Distribution: Toss the salad well to ensure every grain and veggie gets a lick of that bright, lemony dressing.
- Chill for Extra Flavor: Let your Quinoa Tabbouleh sit in the fridge for 30–60 minutes to let the flavors snuggle up and deepen.
How to Serve Quinoa Tabbouleh
Garnishes
Top your Quinoa Tabbouleh with a few extra mint or parsley leaves for a gorgeous, herbaceous finish. A sprinkle of sumac or a thin scattering of chili flakes adds a lovely pop of color and a hint of excitement for the eyes and palate.
Side Dishes
This salad loves company! Pair it with warm pita bread, grilled meats, or scoop alongside creamy hummus and baba ganoush for a truly Mediterranean feast. It also plays perfectly alongside a simple soup for a light, wholesome lunch.
Creative Ways to Present
Spoon your Quinoa Tabbouleh into crisp lettuce cups for a fun, party-perfect appetizer, or pile it high on halved avocados to make a show-stopping (and healthy!) starter. For packed lunches, I love layering it in glass jars for a rainbow effect that’s as pretty as it is practical.
Make Ahead and Storage
Storing Leftovers
Store any leftover Quinoa Tabbouleh in an airtight container in the refrigerator. It actually tastes even better the next day as the flavors meld, and will keep fresh and zesty for up to 3 days.
Freezing
While you technically can freeze this salad, the texture of the veggies and herbs does suffer after thawing. For the very best flavors and crunch, make it fresh or prepare just a day or two ahead of time.
Reheating
No reheating needed! Quinoa Tabbouleh is made to be served cold or at room temperature. If it’s just out of the fridge and a bit too chilly, let it sit out for a few minutes before serving to bring up the flavors.
FAQs
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Can I use red or black quinoa for Quinoa Tabbouleh?
Absolutely! Red and black quinoa both work beautifully in this salad and add even more color and texture. Just be aware that they’re a bit firmer than white quinoa, but that can add a lovely chewiness to your Quinoa Tabbouleh.
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How do I prevent soggy tabbouleh?
Make sure your quinoa is well-cooked and cooled before mixing, and consider patting your tomatoes and cucumbers dry with a paper towel if they’re extra juicy. This keeps your Quinoa Tabbouleh delightfully fresh, never watery!
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Is Quinoa Tabbouleh safe for meal prep?
Yes! It makes a fantastic grab-and-go meal or light lunch for several days. Just store it in airtight containers and give it a good toss and taste before serving—sometimes a little extra lemon or olive oil brings the flavors back to life.
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What proteins pair well with Quinoa Tabbouleh?
This salad is so adaptable—chickpeas, grilled chicken, flaky fish, or simply a scoop of hummus are all lovely additions that will make your Quinoa Tabbouleh a satisfying main dish.
Final Thoughts
This lively, lemony Quinoa Tabbouleh truly brings people together, whether you’re sharing it at a picnic, packing it for lunch, or making it the centerpiece of a weeknight dinner. I can’t wait for you to try this fresh favorite—feel free to make it your own, and don’t be surprised if it steals the show!
Print
Quinoa Tabbouleh Recipe
- Prep Time: 10 minutes
- Total Time: 10 minutes
- Yield: 4 Servings 1x
- Category: Salad
- Method: Mixing
- Cuisine: Mediterranean
- Diet: Vegetarian
Description
A fresh and flavorful Quinoa Tabbouleh recipe that is perfect for a light and healthy meal. This dish combines cooked quinoa with a medley of fresh vegetables and herbs, tossed in a zesty olive oil and lemon dressing.
Ingredients
Quinoa:
- 2 cups cooked quinoa
Vegetables:
- 1 cup chopped tomatoes
- 1 cup chopped cucumbers
- 1 cup chopped parsley
Herbs:
- 2 tablespoons chopped fresh mint
Dressing:
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- Salt + Pepper to taste
- Chili salt if available
Instructions
- Add Ingredients: Combine quinoa, tomatoes, cucumbers, and fresh herbs in a large bowl.
- Make Dressing: In a separate bowl, whisk together olive oil, lemon juice, salt, and pepper. Pour over salad ingredients.
- Toss: Toss the salad until well combined with the dressing.
- Serve: Enjoy immediately or add your favorite protein such as chickpeas, chicken, steak, or shrimp.
Notes
- If you cannot find chili salt, you can add a pinch of crushed red pepper for heat.
Nutrition
- Serving Size: 1 serving
- Calories: 220 kcal
- Sugar: 3g
- Sodium: 300mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 4g
- Protein: 6g
- Cholesterol: 0mg
