This quinoa tabbouleh/tabouli salad recipe is fresh and healthy made with quinoa, tomatoes, cucumbers, scallions, loads of fresh herbs like parsley and mint, and a light lime-olive oil dressing. It's vegan, gluten-free, and can be made in under 20 minutes.
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What is Tabbouleh/Tabouli?
Tabbouleh is a traditional, Middle Eastern, a vegetarian salad made of bulgar wheat, parsley, mint, green onion, and tomato in a lemon juice and olive oil dressing. You can easily find this dish in most Mediterranean and Lebanese restaurants.
To make this protein-packed and gluten-free, I have replaced Bulgar wheat with quinoa which is used in traditional Tabbouleh recipe. You can serve it with hummus and pita!
This salad tastes better the next day when refrigerated as the dressing gets marinated well with veggies and quinoa. So it's a perfect make-ahead salad for busy weeks or potlucks.
Ingredients
This Quinoa Tabbouleh salad recipe requires only a few simple ingredients.
- Quinoa: I have used white quinoa here instead of bulgur to keep it gluten-free.
- Fresh Parsley: I have used flat-leaf parsley but curly parsley works great too. You can either chop it with a knife or use a food processor.
- Mint: Fresh mint works best. Adding mint is optional but highly recommended.
- Vegetables: I have used Roma tomato and English cucumber. To get a nice crunch you can also add some red bell pepper.
- Green Onions: Green onions are great for salads, but you can also replace them with red or white onions.
- Lemon olive oil vinaigrette: I have prepared homemade dressing by using extra virgin olive oil, fresh lime juice, and seasonings like salt, pepper.
How to Make Quinoa Tabbouleh Salad
For the Dressing
Add all the dressing ingredients into a jar and whisk well for a few seconds.
Cook Quinoa
Instant Pot Pressure cooker: I generally cook the Quinoa in an Instant Pot as it is very easy and every time, we get a perfect fluffy separated grain. Pressure cook 1 cup quinoa with 1 ¼ cups of water (vegetable broth) on High pressure for 1 minute and let the pressure release naturally.
In Traditional Stovetop Pressure Cooker: Pressure cook the rinsed quinoa with 1.5 cups of water for two whistles on medium-low heat. Let the pressure release naturally.
On Stovetop in a Vessel: Cook the rinsed quinoa with 2 cups of water on medium-low heat until cooked, and let it cool a bit.
For Salad
Remove the stems of the parsley and mint, and finely chop them using a knife or food processor.
In a large mixing bowl, add the cooled quinoa, tomatoes, onions, tomatoes, cucumber, chopped parsley, and mint.
Pour the dressing over the salad. Toss well!
Serve immediately quinoa salad at room temperature or chilled.
What to Serve with Quinoa Tabouli Salad?
Healthy Quinoa Tabouli Salad can be served with hummus, pita, falafel or enjoyed as a main dish.
Variations
- Use fresh lime juice to get the best flavors for the salad dressing.
- You can replace quinoa with couscous, millets, or bulgur (fine variety). Add chickpeas for extra protein.
- You can use either cherry or grape tomatoes.
- Feel free to add vegetables of your choice to make it more healthy.
FAQs
You can store the quinoa tabouli refrigerated in an airtight container for up to 3 days. I do not recommend freezing this salad.
Traditional Tabouli made of bulgur (parboiled cracked wheat) contains gluten. But this salad is made with quinoa which is a gluten-free grain.
Looking For More Salads? Try These
- Quinoa Black Bean Salad
- Chickpea Salad with Yogurt dressing
- Boiled Peanut Salad
- Macaroni Salad
- Avocado Cucumber Tomato Salad
- Chickpea Cucumber Salad
Quinoa Tabbouleh Salad
Equipment
Ingredients
Measuring cup used 1 cup = 250 ml
For Salad
- 1 cup dry quinoa rinsed
- 1 ¼ water
- 2 medium tomato deseeded and diced (about 1 cup)
- ½ english cucumber diced, (about 1 cup)
- 1 large parsley finely chopped (about 1.5 cups)
- ½ cup mint leaves finely chopped
- 3 green onion finely chopped
For Dressing
- ¼ cup extra virgin olive oil
- 1 lime juiced
- salt and black pepper to taste
Instructions
For the Dressing
- Add all the dressing ingredients into a jar and whisk well for few seconds.
Cook Quinoa
- Instant Pot Pressure cooker: I generally cook the Quinoa in an Instant Pot as it very easy and every time we get a perfect fluffy separated grain. Pressure cook 1 cup quinoa with 1 ¼ cups of water (vegetable broth) on High pressure for 1 minute and let the pressure release naturally.In Traditional Stovetop Pressure Cooker: Pressure cook the rinsed quinoa with 1.5 cups of water for 2 whistles on medium-low heat. Let the pressure release naturally.On Stovetop in a Vessel: Cook the rinsed quinoa with 2 cups of water on medium-low heat until cooked and let it cool a bit.
For Salad
- Remove the stems of the parsley and mint and finely chop them using a knife or food processor.
- In a large mixing bowl, add the cooled quinoa, tomatoes, onions, tomatoes, cucumber, chopped parsley, and mint.
- Pour the dressing over the salad. Toss well! Serve immediately quinoa salad at room temperature or chilled.
Notes
Variations
- Use fresh lime juice to get the best flavors for the salad dressing.
- You can replace quinoa with couscous, millets, or bulgur (fine variety).
- You can use either cherry or grape tomatoes.
- Feel free to add vegetables of your choice to make it more healthy.
Nutrition
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yogaaatral.com
Soothing to the eyes, tummy and soul. I intend to try quinoa salad today. I have a hunch it is going to be super delicious.
Bhavana Patil
Thank you..Let me know how it turns out.
Hilary wright
So easy and delicious! Thanks for the recipe. I crave this all of the time, must mean my body needs parsley. 🙂
Bhavana Patil
Awsome, glad you liked it.