Quinoa Tabbouleh Recipe | Gluten-Free & Delicious

Quinoa tabbouleh is a fresh, vibrant, and nutrient-packed dish that’s perfect for a variety of diets, from vegan to gluten-free. This modern twist on the classical Middle Eastern salad replaces bulgur wheat with protein-rich quinoa, making it an excellent option for health enthusiasts and Mediterranean cuisine lovers alike.

In this guide, you’ll learn how to make quinoa tabbouleh step by step. We’ll also explore the key ingredients, the nutritional benefits, and tips to customize it to match your personal taste.

What Is Quinoa Tabbouleh?

Tabbouleh, traditionally made with bulgur wheat, is a well-loved Middle Eastern salad featuring fresh herbs, tomatoes, and a zippy lemon dressing. Quinoa tabbouleh swaps bulgur for quinoa, not only making the dish gluten-free but also increasing its protein content. The result? A light, refreshing, and satisfying salad that’s ideal as a side dish, a light main, or a meal prep favorite.

Why Quinoa Tabbouleh Is Great for You

Here’s why quinoa tabbouleh deserves a spot in your weekly recipe rotation:

Rich in Nutrients: Packed with protein, fiber, vitamins, and minerals, quinoa tabbouleh supports your overall health.
Diet-Friendly: The recipe is naturally vegan, gluten-free, and low-calorie.
Versatile: Enjoy it as a side dish, a meal, or even in wraps or stuffed vegetables.
Meal Prep Star: Stays fresh for days, making it perfect for batch cooking.

Curious to learn how to make it? We've got you covered with an easy, step-by-step recipe.

Ingredients for Quinoa Tabbouleh

To make quinoa tabbouleh, here’s what you’ll need:

Base Ingredients

1 cup quinoa (uncooked)
2 cups water or vegetable broth (for cooking quinoa)
2 cups fresh parsley, finely chopped
1 cup fresh mint, finely chopped
3 medium tomatoes, diced
1 medium cucumber, diced
4 green onions, finely sliced

Dressing

1/4 cup fresh lemon juice (about 2 lemons)
3 tablespoons extra virgin olive oil
1 teaspoon salt
1/2 teaspoon black pepper
Optional: A pinch of ground sumac or allspice for extra flavor

Step-by-Step Recipe for Quinoa Tabbouleh

Step 1: Prep the Quinoa

Rinse the quinoa thoroughly under cold running water to remove its natural bitterness.
Combine 1 cup of quinoa with 2 cups of water or vegetable broth in a saucepan.
Bring to a boil, then reduce the heat, cover, and simmer for about 15 minutes, or until the quinoa is tender and the liquid is absorbed.
Fluff the quinoa with a fork and allow it to cool completely before using.

Tip: Cool quinoa is key to achieving the perfect texture in this salad.

Step 2: Chop the Vegetables and Herbs

Finely chop the parsley and mint. A food processor can save you time, but be careful not to over-process.
Dice the tomatoes and cucumber into small, even pieces for a balanced bite.
Slice the green onions thinly, using both the green and white parts.

Step 3: Make the Dressing

Whisk together the fresh lemon juice, olive oil, salt, and pepper in a small bowl.
Optional add-ins like sumac or allspice can provide a more traditional Mediterranean flavor.

Step 4: Assemble

In a large mixing bowl, combine the cooled quinoa, chopped herbs, diced tomatoes, cucumber, and green onions.
Pour the dressing over the mixture.
Toss gently to combine, ensuring the dressing is evenly distributed.

Step 5: Chill and Serve

Cover and refrigerate for at least 30 minutes to allow the flavors to meld together.
Serve chilled as a side dish, light main, or in creative applications like wraps or pita pockets.

Tips to Customize Your Quinoa Tabbouleh

Here are some variations and enhancements you can try:

Add Protein: Include chickpeas, grilled tofu, or even a sprinkle of nuts for more protein.
Boost the Flavor: Toss in some crumbled vegan feta or drizzle with pomegranate molasses.
Seasonal Swaps: Use seasonal vegetables like bell peppers, radishes, or zucchini in place of cucumbers or tomatoes.
Extra Zing: Add minced garlic or a hint of chili flakes for a spicier kick.

Nutritional Benefits of Quinoa Tabbouleh

Quinoa tabbouleh isn’t just delicious; it’s incredibly healthy too! Here’s a quick look at what makes it so nutritious:

Quinoa: A complete protein containing all nine essential amino acids, plus plenty of fiber, magnesium, and iron.
Parsley and Mint: Rich in antioxidants, vitamins A, C, and K, plus anti-inflammatory properties.
Tomatoes and Cucumber: Low-calorie, hydrating vegetables packed with vitamins.
Lemon Juice and Olive Oil: Loaded with vitamin C and heart-healthy fats for a balanced dressing.

Why Quinoa Tabbouleh Belongs on Your Table

Whether you’re hosting a Mediterranean-themed dinner or prepping meals for the week, quinoa tabbouleh is a winning choice. Its blend of bright herbs, zesty lemon, and satisfying quinoa will keep your taste buds happy while supporting your health goals. Plus, it’s versatile enough for customization, making it perfect for anyone’s palate.

Try It Yourself Today!

Now that you know how to make quinoa tabbouleh, it’s time to bring this vibrant dish to your table. Not only will you enjoy a refreshing and healthy meal, but you’ll also impress your friends and family with your culinary skills.

Have your own twist on quinoa tabbouleh? Share it with us in the comments below. And don’t forget to tag us when you share your creations on social media!