If you’re looking for a refreshing, healthy, and easy-to-make dish, Tabouli Salad (also spelled tabbouleh) is a top choice. Traditionally made with bulgur wheat, fresh herbs, and veggies, this Mediterranean favorite gets a modern upgrade with quinoa—a gluten-free super grain packed with protein and fiber. In this guide, we’ll show you how to make tabouli salad with quinoa at home, with simple steps and wholesome ingredients.
What is Tabouli Salad?
Tabouli salad is a staple of Middle Eastern cuisine, especially in Lebanese and Syrian households. Known for its fresh, zesty flavor and vibrant green color, it’s typically served as a side dish or part of a mezze platter. While the original version uses bulgur, substituting with quinoa makes it suitable for gluten-free diets without sacrificing taste or texture. This variation also adds a nutty depth and boosts the protein content—ideal for plant-based meals.
Ingredients for Quinoa Tabouli Salad
Before diving into the steps, gather the following fresh and nutritious ingredients:
- 1 cup quinoa (uncooked)
- 2 cups water
- 2 cups finely chopped parsley (flat-leaf preferred)
- 1/2 cup fresh mint leaves, chopped
- 2 ripe tomatoes, diced
- 3 green onions, finely sliced
- 1/4 cup freshly squeezed lemon juice
- 1/4 cup extra virgin olive oil
- Salt and pepper to taste
Optional add-ins include cucumbers, pomegranate seeds, or crumbled feta cheese for a creative twist on your quinoa tabouli.
How to Make Tabouli Salad with Quinoa
This step-by-step tabouli recipe makes preparation a breeze—even for kitchen beginners.
- Cook the quinoa: Rinse 1 cup of quinoa under cold water. Combine with 2 cups of water in a pot. Bring to a boil, then reduce to a simmer and cover. Cook for 15 minutes or until all the water is absorbed. Fluff with a fork and let it cool completely.
- Chop the herbs and vegetables: Use a sharp knife to finely chop parsley and mint. Dice the tomatoes and slice the green onions. The finer the chop, the better the salad texture.
- Mix the dressing: In a small bowl, whisk together lemon juice, olive oil, salt, and pepper.
- Combine everything: In a large mixing bowl, combine the cooled quinoa, herbs, tomatoes, and onions. Pour the dressing over and toss gently until everything is evenly coated.
- Let it chill: For best flavor, refrigerate the salad for 30–60 minutes before serving. This allows the flavors to meld beautifully.
Why Choose Quinoa for Tabouli?
Quinoa isn’t just a trendy health food—it’s a nutritional powerhouse. Compared to traditional bulgur, quinoa is:
- Gluten-free, making it ideal for those with dietary restrictions.
- Higher in protein, including all nine essential amino acids.
- Rich in fiber, iron, magnesium, and antioxidants.
This means your quinoa tabbouleh salad isn’t just a side dish—it’s a complete, nourishing meal on its own.
Tips for the Best Tabouli Salad
- Use **flat-leaf parsley** for better flavor and texture.
- Make sure the quinoa is fully cooled before mixing—it helps avoid sogginess.
- Chill the salad before serving for the best flavor fusion.
- Serve with pita, hummus, grilled vegetables, or as a topper for lettuce wraps.
Health Benefits of Tabouli Salad
This dish isn’t just tasty—it’s packed with health benefits:
- Parsley acts as a natural detoxifier and anti-inflammatory.
- Mint supports digestion and freshens breath.
- Olive oil provides heart-healthy fats.
- Lemon juice adds vitamin C and aids digestion.
Put together, this tabouli quinoa salad is a vibrant, nutrient-rich option for lunch, dinner, or any time you crave something light and satisfying.
Final Thoughts
Learning how to make tabouli salad with quinoa is a simple and rewarding way to upgrade your healthy eating game. It’s easy, budget-friendly, and bursting with flavor. Whether you’re cooking for family, prepping meals for the week, or impressing guests with a colorful dish, this modern tabouli recipe will not disappoint.
Ready to try it? Grab your ingredients, follow the steps, and enjoy your homemade quinoa tabouli salad—fresh, flavorful, and 100% nourishing.
READ MORE:
Tabouli Salad with Quinoa: Traditional Flavors with a Modern, Healthy Twist
How to Make Tabouli Salad with Quinoa: A Step-by-Step Guide to a Nutritious Dish