30-Minute Quinoa Tabbouleh

Growing up, my only experience with tabbouleh was the boxed mix my mom would grab from the international aisle at the grocery store. It was fine, but nothing special – just bulgur wheat with a few dried herbs mixed in.

Then I discovered how easy it is to make tabbouleh with quinoa instead of bulgur. Not only does it taste fresher, but it’s also perfect for anyone avoiding wheat. The quinoa soaks up all the flavors from the fresh herbs and lemon juice, making it taste just like the traditional version I’ve had at Middle Eastern restaurants.

What Kind of Quinoa Should I Use?

You’ll find three main types of quinoa at most grocery stores: white, red, and black – and any of them will work great in this tabbouleh recipe. White quinoa tends to have the mildest flavor and softest texture, making it a popular choice for salads like this one. Before cooking any type of quinoa, be sure to rinse it well in a fine-mesh strainer to remove the natural coating called saponin, which can make your quinoa taste bitter. For the fluffiest results, look for quinoa that’s labeled “pre-washed” or “triple-washed,” though giving it an extra rinse is still a good idea. If you want to add some visual interest to your tabbouleh, try using a tri-color quinoa blend, which combines all three varieties.

Options for Substitutions

This fresh and healthy salad can be adapted with several ingredient swaps if needed:

• Quinoa: While quinoa gives this dish its special nutty flavor and protein boost, you can use bulgur wheat for a more traditional tabbouleh, or try couscous or cauliflower rice for different takes. Just follow the cooking instructions on the package for these alternatives.
• Olive oil: You can swap in avocado oil if you prefer. I wouldn’t recommend using stronger-tasting oils like sesame or coconut oil as they might overpower the other flavors.
• Lemon juice: Fresh is best, but you can use bottled lemon juice in a pinch. Lime juice works too, though it will give a slightly different flavor profile.
• Tomatoes: Any type of fresh tomatoes work here – cherry tomatoes, roma, or regular tomatoes. Just make sure to remove the seeds to prevent the salad from getting too watery.
• Parsley: Fresh parsley is pretty important for the classic tabbouleh taste, but you can mix in some fresh mint or cilantro too. Dried herbs won’t work well in this recipe.
• Carrots: These can be left out or replaced with bell peppers or radishes for a different crunch factor.

Watch Out for These Mistakes While Cooking

The biggest mistake when preparing quinoa tabbouleh is skipping the crucial step of rinsing the quinoa thoroughly before cooking – this removes the natural coating called saponin that can make your dish taste bitter and soapy. Another common error is overcooking the quinoa until it becomes mushy; instead, cook it just until you see the tiny spiral germ separate from the seed, then remove it from heat and let it steam with the lid on for 5 minutes. For the freshest flavor, avoid chopping your vegetables too far in advance, as they can become watery and lose their crunch – it’s best to prep them just before mixing with the cooled quinoa. To keep your tabbouleh from becoming soggy, make sure to drain any excess liquid from the chopped vegetables and cool the quinoa completely before combining all ingredients.

What to Serve With Quinoa Tabbouleh?

This fresh and light quinoa tabbouleh makes a perfect side dish, but you can easily turn it into a complete meal with a few simple additions. Try serving it alongside grilled chicken or fish for a healthy dinner that’s full of flavor. For a Mediterranean-style spread, pair it with warm pita bread, hummus, and falafel – this combo is always a crowd-pleaser at lunch or dinner. If you’re keeping things vegetarian, adding some crispy chickpeas on top or serving it with grilled halloumi cheese adds protein and makes the meal more filling.

Storage Instructions

Keep Fresh: This quinoa tabbouleh tastes even better after the flavors have had time to mingle! Pop it in an airtight container and keep it in the fridge for up to 5 days. The vegetables will stay crisp and the quinoa will soak up all those yummy lemon and herb flavors.

Make Ahead: Want to prep this in advance? Cook the quinoa and chop all the veggies separately. Store them in different containers in the fridge, then mix everything together with the dressing when you’re ready to serve. This way, your veggies stay super fresh and crispy!

Serving Tip: If you’re pulling your tabbouleh out of the fridge, let it sit at room temperature for about 15 minutes before serving. Give it a quick stir and taste – you might want to brighten it up with an extra squeeze of lemon juice or a drizzle of olive oil.

Preparation Time	10-15 minutes
Cooking Time	15-20 minutes
Total Time	25-35 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 800-900
• Protein: 15-20 g
• Fat: 60-70 g
• Carbohydrates: 80-90 g

Ingredients

• 2 cups water
• 1 cup quinoa
• A pinch of salt
• 1/4 cup olive oil
• 1/2 teaspoon sea salt
• 1/4 cup lemon juice
• 3 tomatoes, chopped
• 1 cucumber, chopped
• 2 bunches of green onions, chopped
• 2 carrots, shredded
• 1 cup fresh parsley, chopped

Step 1: Cook the Quinoa

Start by bringing water to a boil in a medium saucepan.

Once boiling, add the quinoa along with a pinch of salt.

Reduce the heat to low, cover the saucepan, and let it simmer for 15 minutes.

After the quinoa has cooked, remove it from the heat and allow it to cool to room temperature.

Once cooled, fluff the quinoa with a fork to separate the grains and prepare it for mixing with other ingredients.

Step 2: Prepare the Mix-ins

While the quinoa is cooking, take a large bowl and combine the dressing and vegetables.

Start by adding olive oil, sea salt, and freshly squeezed lemon juice.

Then add the fresh vegetables and herbs: tomatoes, cucumber, green onions, carrots, and parsley.

Mix everything well to combine.

Step 3: Assemble the Salad

Once the quinoa is cooled, stir it into the large bowl with the vegetable and dressing mixture.

Toss all the ingredients together thoroughly, ensuring the quinoa is well-coated with the flavors from the dressing and mixed evenly with the vegetables.

Your flavorful quinoa salad is now ready to serve!