This zesty Quinoa Tabouleh Salad is loaded with fresh flavors. Juicy cherry tomatoes, tangy lemon juice, fresh herbs, along with protein-rich quinoa make this gluten free salad a satisfying meal on its own or the perfect side kick to summer cookout and BBQ season!
If you love fresh quinoa salads you may also like Quinoa Kale Butternut Squash Salad or this Asian Quinoa Salad.
Table of Contents
This quinoa tabbouleh salad is a great gluten-free alternative to traditional tabbouleh made with bulgur wheat. Not only is it gluten-free but it is also packed with protein from the quinoa so it will help keep you full for hours. Loaded with fresh cherry tomatoes, parsley, and mint you couldn’t ask for a more fresh and flavorful salad.
Quinoa, often referred to as a grain, is actually a seed but is used as a grain and is a versatile ingredient to have on hand. Not just as a substitute for bulghur in this salad but also for rice or pasta.
What is tabbouleh?
Tabbouleh is a popular Middle Eastern salad. Traditionally made with bulghur, tomatoes, fresh herbs, and seasoned with olive oil and lemon juice. It is often served as a ‘mezze’ or appetizer, along with other traditional Middle Eastern dishes like baba ghanoush, hummus and fresh pita.
Not every dish of tabbouleh is the same, however. There are regional variations of tabbouleh. In Syria and Lebanon, they use more parsley than bulghur while in Turkey they use more bulghur than parsley.
This recipe is yet another variation using quinoa instead of bulghur!
Why You’ll Love This Quinoa Tabbouleh
Fresh: Fresh cherry tomatoes, parsley, mint and fresh lemon juice just scream refreshing.
Customizable: Feel free to change up the veggies, add some feta, stir in some olives.
Make ahead option: Quinoa holds up really well once it’s dressed so no need to worry it is going to get soggy in the fridge.
Filling: By substituting bulghur with quinoa, this salad boasts a higher protein content, ensuring you will feel full for hours.
Ingredients
QUINOA
- Quinoa: Use white or red quinoa or a combination of the two in this gluten-free tabbouleh. Or even black quinoa is an option.
- Sea salt: A pinch of salt in the cooking water helps bring out the flavor.
- Olive oil: Add a touch of olive oil to the cooking water.
VEGGIES
- Cucumber: Use an English cucumber diced small, seeds removed. Field cucumbers are an option but you may want to peel them as they have a thick skin.
- Cherry tomatoes: Use a combination of red and orange cherry tomatoes, diced small, to add a pop of color and sweet flavor.
- Parsley: Flat leaf parsley, finely chopped, adds more flavor and color. You can substitute with curly parsley.
- Mint: Fresh mint leaves, finely chopped, add a refreshing taste to the salad.
DRESSING
- Olive oil: Extra virgin is great for salad dressing but any type will work.
- Lemon: Use a fresh lemon, juiced, for the best flavor.
- Salt and pepper: Add salt and pepper to taste.
- Dijon mustard: A touch of Dijon helps balance the flavors.
How To Make This Tabbouleh Salad With Quinoa
- Step 1: Cook quinoa according to package instructions or however you usually cook it. You can also cook the quinoa like you would pasta with lots of water until it is soft and then place it in a colander to drain while you prepare the rest of the recipe.
- Step 2: Chop the veggies and parsley really small and add to a large bowl.
- Step 3: Combine the dressing ingredients and transfer to a jar with a lid.
- Step 4: Build the salad by adding quinoa to the veggie bowl and mixing well, then add the dressing and stir to combine.
Tips and Variations
Add more veggies. Feel free to add more veggies. Just dice them really small. Bell peppers, diced celery or carrots are just a few that would add more flavor and texture to the salad.
Add some saltiness. Add some saltiness to this quinoa salad and top with crumbled feta or chopped olives.
Use chopped tomatoes. If you can’t find ripe cherry tomatoes you can also use Roma or beefsteak tomatoes, chopped.
Play around with the ratios: Use more or less bulghur or parsley depending on your preference.
FAQs
When quinoa first became popular the recommendation was to rinse it first to remove the bitter ingredient called saponins. However, you really need to take a look at the package your quinoa comes in as many are pre-rinsed.
I don’t suggest you freeze this quinoa salad. The fresh vegetables will get soggy and the salad just won’t have the same texture. Cooked quinoa itself does freeze well.
Typically tabbouleh is eaten at room temperature but you can eat it straight from the fridge too. There’s no need to warm it up to eat it.
Bottled lemon juice is an option but if you want a fresh, tart flavor, fresh lemon juice is best.
Yes, any type of quinoa will work in this salad. You can also use a combination of different colors.
Yes, absolutely. If you are feeding a crowd you can double the recipe.
No, you won’t get the same flavor from dried mint.
Make Ahead and Storage
Make ahead: This salad can easily be made a few days ahead of time as the quinoa holds the flavor well and won’t get soggy.
Storage: Leftover quinoa tabbouleh can be stored in the fridge for 3-4 days. It is not recommended to freeze the salad. You can, however freeze the quinoa if you have leftovers.
Looking for more quinoa recipes?
- Quinoa Beet and Arugula Salad
- Quinoa and Spinach Delicata Squash
- Quinoa Chickpea Salad
- Mediterranean Lentil Quinoa Rice Salad
RECIPE TIP
Whenever you make a batch of quinoa, make double and keep half of it in the freezer to use at another time. It will save you prep time down the road and doesn’t take any more time to make twice as much.
Quinoa Tabbouleh Salad
Ingredients
Quinoa
- 1 cup quinoa
- pinch of sea salt
- 1/2 tbsp olive oil
Veggies
- 1 English cucumber diced small, seeds removed
- 1 cup red cherry tomatoes diced small
- 1 cup orange cherry tomatoes diced small
- 1 bunch flat leaf parsley finely chopped
- 1/2 cup mint leaves finely chopped
Dressing
- 1/3 cup olive oil
- 1 lemon juiced
- salt and pepper to taste
- 1 tsp dijon mustard
Instructions
- Cook quinoa according to package instructions. I cook my quinoa in water but feel free to cook in broth. Drain and set aside
- Meanwhile chop the veggies really small and add to a large bowl
- Whisk the dressing and transfer to a jar with lid
- When it's time to build the salad, add quinoa to the veggie bowl and mix well. Shake dressing in jar then toss in the salad, folding until well incorporated
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
