Quinoa tabbouleh salad swaps bulgur for quinoa in a fresh Middle Eastern-style salad with parsley, mint, tomatoes, cucumbers, and lemon. It is light, bright, and easy to make ahead for summer meals.
Why You'll Love This Quinoa Tabbouleh Salad Recipe
This recipe for Quinoa Tabbouleh is a great alternative to the traditional bulgur wheat version. Quinoa is a whole grain that is high in protein and fiber, and it's also gluten free. Here are a few things to love about this recipe:
- Easy to make. This recipe can be made in just a few minutes. All you need to do is cook the quinoa, chop the vegetables, and whisk together the dressing.
- Gluten free and wholesome. Quinoa is a gluten free ancient whole grain that's high in protein and fiber. It has the perfect texture to replace bulgur.
- Versatile. You can add or remove any of the ingredients to create your perfect tabbouleh salad.
- Refreshing. Quinoa Tabbouleh is a light, crisp vegetable salad that is perfect in the summer for lunch or dinner. It's great at a picnic because you don't have to worry about a mayonnaise dressing spoiling.
Ingredients Overview
There are at least three different colors (white, black, and red) of quinoa easily available at most grocery stores, and sometimes you'll find them sold as a Trio Blend. Any uncooked quinoa is perfect for this salad, but the Trio blend has a great visual interest.
- Quinoa - Any color (white, black, red, or the Trio blend). If you have an Instant Pot, try our Instant Pot quinoa recipe!
- Water
- Salt
- Lemon juice - Fresh squeezed.
- Olive oil - Use high quality extra virgin olive oil, as it will have the best flavor.
- Garlic - Fresh minced, or garlic powder.
- Black pepper - Use fresh cracked black pepper.
- Green Onions - Sliced thin.
- Mint - Fresh chopped mint leaves.
- Parsley - Chopped fresh flat leaf or ruffled leaf, either is fine.
- Cucumber - Diced English, Burpless, or Armenian type of cucumber.
- Tomatoes - Cherry or Roma tomatoes, diced.
- Feta Cheese - crumbled.
Full ingredient amounts and preparation instructions are in the printable recipe card at the bottom of this post.
How To Make Quinoa Tabbouleh
Start off with getting the quinoa cooking, that way it will be ready when you need it. You will prepare the vegetables while the quinoa is cooking.
- Pour the water into a medium sauce pan. Add the salt and the dry quinoa.
- Cook, covered over medium heat until it starts boiling.
- Reduce the heat to medium low and continue to cook for about 12 to 15 minutes, or until the grains are soft and opened.
Prepare Vegetables
- While the quinoa is cooking, add the lemon juice, olive oil, minced garlic (or garlic powder), black pepper, and Greek seasoning blend to the bowl, and whisk to blend.
- Fill a large bowl with the diced cucumber, chopped mint, chopped parsley, diced tomato, and sliced green onions.
PRO TIP: Use a salad dressing cruet or a wide mouth Mason jar for mixing the dressing. Screw the lid on and shake to blend.
Add The Cooked Quinoa
- Transfer the cooked quinoa from the sauce pan to the bowl of chopped vegetables and stir to combine all ingredients.
Add Feta and Dressing
- Pour the dressing you whisked together earlier over the combined quinoa and diced vegetables and top with the feta crumbles.
Combine and Serve Warm or Cold
- Stir to combine the dressing and feta into the quinoa and vegetable mixture. Serve immediately, or chill and serve cold.
Serving Suggestions
Quinoa Tabbouleh can be served as a main course, a side dish, or a light lunch. It's great paired with lahmacun, lamb chops, Lamb Kofta Kebabs, or as a side with lamb burgers.
Our grilled Mediterranean vegetables or baked zucchini with tomatoes and feta is another great side to serve with this fresh, bright salad.
Substitutions and Variations
Here are a few delicious variations using this recipe:
- Add some Greek seasoning blend to the dressing for additional flavor.
- Substitute brown rice for quinoa. Brown rice is another gluten free whole grain that can be used in this recipe.
- Add other herbs. You can add other herbs to this salad, such as basil or cilantro.
Tips for Success
- Use fresh ingredients. The freshest ingredients will make the best tasting quinoa tabbouleh salad.
- Don't overcook the quinoa. Quinoa should be cooked until it is tender, but not mushy.
- Make the dressing ahead of time. This will give the flavors time to blend together.
- Don't be afraid to experiment. There are many different ways to make Quinoa Tabbouleh. Feel free to add or remove or add ingredients to create your perfect salad.
Storage Options
- Quinoa Tabbouleh can be stored in the refrigerator for up to 3 days. I don't recommend freezing it, as when defrosted the tomatoes and cucumber will be mushy.
- The quinoa will get mushy also from the extra moisture released from the diced tomatoes and cucumbers.
Related Recipes
Frequently Asked Questions
Quinoa tabbouleh is made with gluten free quinoa instead of bulgur wheat. Quinoa is an ancient whole grain that is high in protein and fiber.
You can use lime juice or rice vinegar instead for this quinoa tabbouleh recipe. Just be sure to use the same amount of lime juice or rice vinegar as you would lemon juice.
I don't recommend it, even though many sites will say yes you can. I don't recommend freezing tabbouleh though because both raw cucumbers and tomatoes get really mushy after they've been frozen and defrosted. They release a lot of liquid into the salad, which in turn makes the quinoa mushy.
Some good additional options include diced red onion, bell pepper, and zucchini.
Middle Eastern Recipes
Get The Recipe!
Quinoa Tabbouleh
Equipment
- Large Shallow Salad Bowl
Ingredients
- 2 cup water
- 1 cup quinoa dry, any color
- 1 teaspoon salt
- 2 large lemons juiced
- ¼ cup extra virgin olive oil
- 1 teaspoon black pepper fresh ground
- 1 teaspoon Greek seasoning blend
- 1 large English cucumber also called Burpless, or Armenian
- 1 cup mint chopped mint leaves
- 1 cup parsley flat or ruffled, chopped
- 1 pint cherry tomatoes or 6 Roma tomatoes, diced
- 6 green onions sliced thin
- 5 oz Feta crumbled
Instructions
- Pour the water into a medium sauce pan. Add the salt and the dry quinoa.2 cup water, 1 cup quinoa, 1 teaspoon salt
- Cook, covered over medium heat until it starts boiling.
- Reduce the heat to medium low and continue to cook for about 12 to 15 minutes, or until the grains are soft and opened.
- While the quinoa is cooking, add the lemon juice, olive oil, minced garlic (or garlic powder), black pepper, and Greek seasoning blend to the bowl, and whisk to blend.PRO TIP: Use a salad dressing cruet or a wide mouth Mason jar. Screw the lid on and shake to blend.2 large lemons, ¼ cup extra virgin olive oil, 1 teaspoon black pepper, 1 teaspoon Greek seasoning blend
- Fill a large bowl with the diced cucumber, chopped mint, chopped parsley, diced tomato, and sliced green onions.1 large English cucumber, 1 cup mint, 1 cup parsley, 6 green onions, 1 pint cherry tomatoes
- Transfer the cooked quinoa from the sauce pan to the bowl of chopped vegetables and stir to combine all ingredients.
- Pour the dressing you whisked together earlier over the combined quinoa and diced vegetables and top with the feta crumbles.5 oz Feta
- Stir to combine the dressing and feta into the quinoa and vegetable mixture. Serve immediately, or chill and serve cold.
Notes
- Use fresh ingredients. The freshest ingredients will make the best tasting quinoa tabbouleh salad.
- Don't overcook the quinoa. Quinoa should be cooked until it is tender, but not mushy.
- Make the dressing ahead of time. This will give the flavors time to blend together.
- Don't be afraid to experiment. There are many different ways to make Quinoa Tabbouleh. Feel free to add or remove or add ingredients to create your perfect salad.
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