Tabbouleh salad (sometimes spelled tabouli or tabbouli), popular throughout the Middle East, has roots in Lebanese cooking. This fresh green vegan salad features chopped fresh parsley, fresh mint, tomato, scallions, lemon juice, and olive oil. Traditional tabbouleh also includes bulgur wheat grains. I have taken to replacing the bulgur in tabbouleh with toasted cooked quinoa, which makes the salad gluten free and adds a boost of healthy protein.
I first made this salad when hosting a Middle Eastern mezze lunch for some vegetarian friends of ours. They are big fans of Arab cuisine, so I went all out. What a spread… falafel, hummus, tahini, baba ghanoush, the works. One of my guests was vegan, and I was looking for ways to incorporate meatless protein into the mix. Substituting quinoa for bulgur wheat was a natural fit, leaving the salad perfectly balanced and nutrient dense with a wonderful texture.
Quinoa is gluten free, which means that people with Celiac disease and gluten intolerance can freely enjoy this salad (unlike traditional bulgur wheat tabbouleh). The texture is more delicate than bulgur wheat tabbouleh; it feels less heavy in the mouth and the stomach. The protein content of quinoa makes it a particularly good choice for vegans and vegetarians who do not get their protein from meat. It’s also easier to make than traditional tabbouleh; bulgur must be soaked for a few hours to overnight, whereas quinoa can be cooked in a matter of minutes.
Depending on who you ask, quinoa is also generally considered kosher for Passover because it is a seed, not a grain. I actually served this very salad at our Seder this year. Yet another reason to love quinoa tabbouleh!
The lost Incan city of Machu Picchu near Cusco, Peru
In addition to all of these benefits, quinoa is very healthy. Native to South America, this ancient seed was once called “the gold of the Incas,” and was fed to their warriors to increase stamina. It’s been cultivated in the Andes for centuries, and was a major agricultural commodity in Inca and Aztec society. Quinoa is closely related to spinach, and like that healthy leafy green it is packed with nutrients. Quinoa is a terrific source of protein, amino acids, insoluble fiber, magnesium, riboflavin, and phytonutrients. Regular consumption of quinoa can improve your cardiovascular health and reduce the frequency of migraine headaches.
Regionally, there are differences in the way tabbouleh is prepared. In Lebanon, a greener salad with less wheat is preferred. In some parts of Turkey, the bulgur is soaked and softened in tomato juice instead of water. In Greece, the salad is often made with more bulgur and less green. My recipe has far more green than quinoa, making it more Lebanese-style in the green/white balance.
No matter how it’s made, one thing is certain– tabbouleh is one of the most popular green mezze salads in the Middle East. This salad is perfect for summer– it’s light, lemony, and refreshing. Try adding a dollop of soft labaneh cheese on top, or some grilled halloumi for extra flavor. Enjoy!
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Quinoa Tabbouleh Salad
Ingredients
- 3/4 cup uncooked quinoa
- 2 bunches fresh flat-leaf parsley, stemmed and minced (about 1 1/2 cups minced)
- 2 bunches fresh mint, stemmed and minced (about 1 cup minced)
- 3 fresh tomatoes
- 1/4 cup finely chopped scallions or onions
- 1/4 cup freshly squeezed lemon juice, or more to taste
- 1/4 cup extra virgin olive oil
- 3/4 teaspoon salt, or more to taste
NOTES
Instructions
- Rinse uncooked quinoa in cold water using a fine mesh strainer until the water runs clear. Drain.Spread quinoa in the bottom of a stainless steel skillet in an even layer. Turn heat to medium and let the quinoa heat up, stirring occasionally, until the moisture is gone.
- Continue to cook the quinoa over medium heat, stirring frequently, for roughly 10 minutes until it begins to turn toasty and fragrant. The quinoa is ready when the seeds start to pop and turn golden brown. Remove from heat.
- Pour quinoa into saucepan along with 1 1/2 cups of water. Bring to a boil, then reduce to a simmer and cover the pan.
- Cook quinoa for 10-12 minutes until tender, but not mushy. Stir and let cool to room temperature.
- Place minced fresh parsley and mint in a medium salad bowl.
- Whisk together the lemon juice, olive oil and salt.
- Seed the tomatoes by quartering them, then use your fingers or a paring knife to remove the seeds.Dice the tomatoes into small pieces.
- Add the finely chopped tomatoes to the green herbs along with the chopped scallions, cooked quinoa, and olive oil lemon juice dressing. Stir gently to combine.Season with additional salt or lemon juice to taste, if desired. Serve at room temperature, or chill in the refrigerator.
- Some people like to add garlic to their tabbouleh. If you want a garlicky flavor, add a well-minced raw clove to the salad. Enjoy!
Nutrition
A good trick to softening the harsh taste of garlic in any recipe is to put it in the acid ingredient for 6 minutes or so before combining it with the other items. I a kj ways up the greens in any tabboule salad I make. In the middle east it is a parsley salad. The grain is just for garnish. Here it’s always reversed. You can also finely chop kale or romaine hearts into it. And I always add in a can of drained and rinsed chick peas as well.
Great tips!
I’m curious about the serving size. You say the recipe serves 6. How large of a portion per person? Or, better asked, what is the recipe’s total yield?
Next time I make this I will try to remember to measure the total yield and report back. 🙂
I have always loved tabbouleh. Great GF recipe. Unfortunately, I didn’t read far enough down before I began prep and didn’t toast the seeds. I’ll not forget to do that next time for sure! I can see it would definitely enhance the flavor. I do that with GF pastas before I cook them and it makes a world of difference in flavor and texture. I used rice wine vinegar with the lemon juice along with fig and coconut balsamic vinegar for a light sweet flavor. Lots of herbs! Thanks for the good instructions and thoughtfulness of this recipe.
Glad you enjoyed it Robyn!
So happy to find this recipe now that I eat gluten free and love tabbouleh.
I think I prefer it to the traditional way made with wheat!
I omitted the mint as I did not have and it was delicious. May try a bit of mint next time.
Toasting the grain added taste and I think it helped keep the grain from getting mushy.
Thank you for sharing this great recipe!
I can attest to additional yum factor of roasting grains and seeds. On a meat and dairy free fast I figured out real soon that oven or skillet roasted grains, seeds and even coconut and veggies take on a delicious flavor that adds body and character to most recipes and also turns many items into a healthy great tasting snack. Can’t wait to make this. Just bought all the ingredients!!
Very simple recipe to follow and it turned out delicious. It’s a perfect lunchtime meal. I really eyeballed the mint and parsley, and I came out with a much higher ratio of quinoa to greens than your photos. I would actually prefer more greens, so next time I will either measure correctly, use less quinoa, or add more greens. Thanks for the recipe!
Great receive. Turned out delicious. Thanks
I just made this and it’s delicious! I used to live on Tabbouleh until I had to start eating gluten-free. I never even thought of using my good pal quinoa as a bulgar replacement. Thanks so much for showing me I can enjoy an old favorite again!
So happy you liked it!
We recently started making this, after having made the traditional bulgur wheat recipe for years with out middle eastern themed meals.
We very much enjoy the quinoa variation on the traditional recipe – so much so that this has now become our favorite, and an other-than-passover-meal family staple! In fact my wife made another batch of this for our erev Shabbat meal today. Thanks for sharing!
I actually like it better too! It has more nutritional value as well. Glad you’re enjoying it!
I’ll be making this for Fathers’ Day! Especially appreciated since I’m on a no meat/no grain eating plan right now :~) I’m thrilled that you give the directions for toasting the quinoa, as that’s how I always make it! A bit lower water to quinoa ratio works better for me ~ approx. 1 1/4 cups water to 1 cup quinoa, so that would be a little smaller for your recipe…