If you’re craving a salad that’s as refreshing as it is nourishing, Quinoa Tabbouleh (also spelled tabouli) is it!
Tabbouleh is a classic Middle Eastern dish that is famous for its bright flavors: fresh parsley, cooling mint, juicy tomatoes, and a lemon-olive oil dressing.
Traditionally, tabbouleh is made with bulgur wheat. In this recipe, I swap in quinoa for a naturally gluten-free twist. Quinoa adds a subtle nuttiness, extra protein, and a fluffy texture that blends beautifully with the herbs.
The result is a salad that’s light, fresh, and perfect as a side dish, potluck contribution, or make-ahead lunch.
What Is Tabbouleh?
Tabbouleh is a traditional Levantine herb salad that’s parsley-forward (the herbs are the star, not the grain). Typically made with parsley, mint, tomatoes, onion, lemon juice, olive oil, and bulgur wheat, it’s known for its refreshing taste and nourishing qualities.
By using quinoa instead of bulgur, you get the same vibrant flavor with an added protein boost—while keeping it 100% gluten-free.
Pair it with homemade hummus, pita, or any of your favorite main dishes for an awesome and nourishing meal. It’s also great on its own and makes a wonderful meal prep or lunch.
Ingredients at a Glance
- Quinoa (cooked and cooled)
- Fresh flat-leaf parsley
- Fresh mint leaves
- Cherry or grape tomatoes (or regular tomatoes)
- Cucumber
- Extra-virgin olive oil
- Fresh lemon juice (fresh is always best)
- Sea salt
See the full recipe in the printable recipe card below.
How to Make Quinoa Tabbouleh
- In a large bowl, whisk together olive oil, lemon juice, and salt.
- Add the parsley, mint, tomatoes, and cucumber. Toss gently to combine.
- Fold in the quinoa and stir until everything is evenly mixed.
- Taste and adjust lemon or salt to your preference.
- Chill for at least 30 minutes before serving, or enjoy at room temperature.
Tip & Variations
- Cooking quinoa: Start with 1 cup dry quinoa to yield about 2 cups cooked. Rinse, then boil in 2 cups water in a saucepan or small pot over medium-high heat. Cover with a lid, simmer until tender, then fluff with a fork. For extra fluffy quinoa, I like to cook it the night before and chill it in the fridge—it’s not required but makes this quinoa tabbouleh salad even better.
- Make it more traditional: Double the parsley and mint, and use less quinoa for an herb-forward flavor that matches a classic tabbouleh.
- Protein boost: Stir in 1 cup cooked chickpeas or serve with falafel to make it more filling. Quinoa is a complete protein, providing all nine essential amino acids, and pairs beautifully with legumes.
- Mediterranean twist: Add kalamata olives, sliced green onions or scallions, and a sprinkle of dried oregano.
- Creamy accent: Top with feta cheese or goat cheese for a salty, tangy finish.
- Spicy kick: Add a pinch of pepper, cayenne, or finely diced jalapeño (not traditional, but you can make it your own).
- Serving ideas: Enjoy with pita bread, grilled chicken, or alongside falafel as part of a mezze spread.
- Storage: Keeps up to 3 days in the fridge in an airtight container.
Storage
Quinoa Tabbouleh will keep for up to 4 days in the fridge when stored in an airtight container. The flavors actually improve after a few hours, making it a great option for making ahead.
Quinoa Tabouli
- Prep Time: 15 mins
- Cook Time: 15 mins
- Total Time: 30 mins
- Yield: 4 servings
Description
Quinoa tabbouleh with parsley and mint is a fresh, gluten-free twist on a beloved classic. With its fresh herbs, crunchy vegetables, and simple lemon dressing, it’s proof that a handful of ingredients can create something extraordinary.
Ingredients
- 2 cups cooked quinoa (from 1 cup dry quinoa)
- 1 cup finely diced cucumber (about 2 small Persian cucumbers or 1/2 English cucumber, skin on, seeded if needed)
- 1 cup finely chopped flat-leaf parsley (about 1 large bunch)
- 1/2 cup finely chopped fresh mint leaves
- 1 cup quartered cherry or grape tomatoes (or 2 medium tomatoes, diced)
- 1/4 cup finely chopped red onion
- 3 tablespoons extra-virgin olive oil
- 3 tablespoons fresh lemon juice (or to taste)
- 1 clove garlic, peeled and cut in half (to infuse, then discard)
- 1/2 teaspoon fine sea salt (such as Real Salt brand)
Instructions
- Cook the quinoa: To make 2 cups of cooked quinoa, start with 1 cup of dry quinoa. In a fine mesh strainer, rinse it well under cold water, then simmer in 2 cups of water for 12–15 minutes until tender and the “tail” sprouts out. Remove from heat, cover, and let sit for 5 minutes. Fluff with a fork, then cool before using in the salad.
- Make the dressing: In a large bowl, whisk together the olive oil, lemon juice, and salt. Add the halved garlic clove to the dressing and let sit while you prepare the vegetables. (Remove and discard the garlic before mixing the salad.)
- Chop the veggies: Add the parsley, mint, cucumber, tomatoes, and red onion to the bowl. Toss gently to coat with the dressing.
- Combine: Fold in the cooked quinoa and mix until everything is evenly combined.
- Serve: Taste and adjust with more lemon juice or salt if desired. Chill for at least 30 minutes before serving, or enjoy at room temperature.
Notes
Quinoa: When possible, I like to cook the quinoa the night before and let it rest in the fridge—it becomes extra fluffy and easy to work with—but it’s not necessary if you’re making this on the spot.
FAQs
What’s the difference between tabbouleh, tabouli, and taboulé?
They’re all spellings of the same dish. Tabbouleh is the most common in English, tabouli is a simplified American version, and taboulé is French. No matter the spelling, they all describe a refreshing herb salad with parsley, mint, fresh tomatoes, lemon juice, olive oil, and a grain base such as bulgur or quinoa.
How do I cook quinoa for tabbouleh?
Rinse 1 cup dry quinoa under cold water, then boil it in 2 cups water in a medium saucepan or small pot. Once it comes to a boil, reduce heat to low, cover with a lid, and simmer for 12–15 minutes. Let it rest, covered, for 5 minutes before fluffing with a fork. This will give you about 2 cups cooked quinoa, the right amount for this quinoa tabbouleh recipe.
Is quinoa tabbouleh healthy?
Yes! This quinoa tabbouleh salad is naturally high in fiber, vitamins, minerals, and antioxidants from the herbs and fresh vegetables. Quinoa is also a complete protein, containing all nine essential amino acids, and provides complex carbohydrates for steady energy. Together, it’s a nutrient-dense dish that’s both light and satisfying.
What can I serve with tabbouleh?
Tabbouleh pairs well with Mediterranean dishes like falafel, hummus, grilled meats, or pita bread. It’s also great as part of a mezze platter with dips and spreads.
Do you have nutritional information?
Yes. Quinoa tabbouleh is low in fat, packed with fiber, and rich in vitamins like vitamin C from fresh tomatoes and parsley. It’s also a good source of potassium and other minerals. Check the recipe card below for the full nutritional information estimate.
Try it for your next potluck, summer gathering, or meal prep session—and let me know how you made it your own!
Find more quinoa recipes here.
This quinoa tabouli recipe is so fresh with parsley and mint—love it!.
Elizabeth this recipe is DELISH! I made a few nights ago for a little gathering at my house and everyone loved it. Easy to make, simple instructions, and oh so tasty – can’t beat it. Thanks for sharing 🙂
So glad it was a hit!