Tasty Quinoa Tabbouleh with Feta

Finding a fresh, healthy side dish that actually tastes good can feel impossible sometimes. You know the struggle – you want something that’s packed with nutrients and flavor, but you’re tired of the same old salads and steamed vegetables that leave everyone at the dinner table looking disappointed.

That’s where this quinoa tabbouleh with feta comes in to save the day. It’s got all the fresh, bright flavors of traditional tabbouleh but with protein-packed quinoa instead of bulgur, plus creamy feta cheese that makes every bite satisfying.

What Kind of Quinoa Should I Use?

Any type of quinoa will work great for this tabbouleh – white, red, or tri-color quinoa are all good options. White quinoa has the mildest flavor and cooks up the fluffiest, while red quinoa adds a slightly nuttier taste and holds its shape well. The most important thing is to rinse your quinoa really well before cooking to remove the natural coating called saponin, which can make it taste bitter or soapy. Just put it in a fine mesh strainer and rinse under cold water for about a minute until the water runs clear, then you’re good to go.

Options for Substitutions

This fresh Mediterranean salad is pretty forgiving when it comes to swaps:

• Quinoa: You can replace quinoa with bulgur wheat for a more traditional tabbouleh, or try couscous, farro, or even rice. Just adjust cooking times accordingly – bulgur only needs to be soaked in hot water for about 30 minutes.
• Feta cheese: If you’re not a feta fan, try goat cheese, ricotta salata, or even diced fresh mozzarella. For a dairy-free version, just leave it out or add some toasted pine nuts for extra richness.
• Fresh herbs: While parsley and mint are traditional, you can mix things up with fresh dill, cilantro, or basil. Just keep the parsley as your main herb since it’s really the star of tabbouleh.
• Greek or kalamata olives: Any brined olives work here – try green olives, Castelvetrano, or even jarred mixed olives. If you’re not an olive person, you can skip them entirely.
• Cherry tomatoes: Regular tomatoes work fine – just dice them up and remove excess seeds and juice so your salad doesn’t get watery.
• English cucumber: Regular cucumbers are perfectly fine, just peel them and scoop out the seeds first to avoid excess moisture.

Watch Out for These Mistakes While Cooking

The biggest mistake when making quinoa tabbouleh is not rinsing the quinoa thoroughly before cooking, which leaves behind the bitter saponin coating that can make your salad taste soapy – rinse it in a fine-mesh strainer under cold water until the water runs clear.

Another common error is adding the dressing and vegetables while the quinoa is still warm, which wilts the fresh herbs and makes everything mushy, so always let your cooked quinoa cool completely to room temperature first.

Don’t skip salting your diced tomatoes and letting them drain for 15-20 minutes before mixing, as this prevents your tabbouleh from becoming watery and diluting all those fresh flavors.

For the best taste, make this salad at least an hour before serving so all the flavors can meld together, and always taste and adjust the lemon juice and salt right before serving since quinoa tends to absorb flavors as it sits.

What to Serve With Quinoa Tabbouleh?

This fresh and zesty quinoa tabbouleh is perfect as a light lunch on its own, but it really shines as a side dish alongside grilled chicken, lamb, or fish. The Mediterranean flavors pair beautifully with warm pita bread or naan for scooping, and you can even stuff it into pita pockets for a quick and healthy meal. I love serving it at barbecues or potluck dinners since it’s great at room temperature and gets even better as the flavors meld together. For a heartier meal, try it alongside some hummus, roasted red pepper dip, or a simple Greek yogurt sauce with herbs.

Storage Instructions

Refrigerate: This quinoa tabbouleh actually gets better after sitting in the fridge for a few hours! Store it in an airtight container for up to 4 days. The flavors really meld together nicely, making it perfect for meal prep or bringing to potlucks.

Make Ahead: You can prep this salad up to 2 days in advance, but I like to add the feta and fresh herbs right before serving to keep them from getting too soggy. The quinoa and veggies hold up great on their own with the dressing.

Serve: Give it a good stir before serving since the dressing tends to settle at the bottom. This salad is best served chilled or at room temperature – no reheating needed! It’s perfect for lunch straight from the fridge.

Estimated Nutrition

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

• Calories: 1200-1350
• Protein: 28-34 g
• Fat: 86-98 g
• Carbohydrates: 96-110 g

Ingredients

For the quinoa base:

• 1 cup rinsed quinoa
• 2 cups water

For the dressing:

• 1 tsp salt
• 2 tbsp fresh lemon juice (from about 1 lemon)
• 1/4 cup extra-virgin olive oil
• 1 garlic clove, finely minced

For the salad mix-ins:

• 3 green onions, chopped
• 1/2 cup chopped italian parsley
• 1/3 cup chopped fresh mint
• 1 pint cherry tomatoes, sliced in half
• 1 large english cucumber (or 2 medium persian cucumbers), diced into 1/2-inch pieces
• 3 oz crumbled feta cheese
• 1 cup greek or kalamata olives, pitted and cut in half (20 to 24 pieces)

Step 1: Cook the Quinoa

• 1 cup rinsed quinoa
• 2 cups water

In a medium saucepan, combine the rinsed quinoa and water.

Bring to a rolling boil over medium-high heat.

Once boiling, reduce the heat to low, cover, and let simmer until all the water is absorbed, about 15 minutes.

Remove the pan from the heat and allow the quinoa to sit, covered, for an additional 5 minutes.

Then, uncover and fluff the quinoa with a fork.

Set aside to cool to room temperature.

Step 2: Season and Chill the Quinoa

• 1 tsp salt
• 2 tbsp fresh lemon juice (from about 1 lemon)
• 1/4 cup extra-virgin olive oil
• 1 garlic clove, finely minced
• cooked quinoa (from Step 1)

Once the quinoa has cooled to room temperature, transfer it to a large bowl.

Add the salt, fresh lemon juice, extra-virgin olive oil, and finely minced garlic.

Stir to combine everything thoroughly.

Cover the bowl and refrigerate for at least 30 minutes or up to overnight to allow the flavors to meld.

I like to let it chill overnight for the best flavor infusion.

Step 3: Assemble and Garnish the Salad

• 3 green onions, chopped
• 1/2 cup chopped Italian parsley (reserve a little for garnish)
• 1/3 cup chopped fresh mint (reserve a little for garnish)
• 1 pint cherry tomatoes, sliced in half
• 1 large English cucumber (or 2 medium Persian cucumbers), diced into 1/2-inch pieces
• 3 oz crumbled feta cheese (reserve a little for garnish)
• 1 cup Greek or kalamata olives, pitted and cut in half (20 to 24 pieces)
• chilled, seasoned quinoa (from Step 2)

About 30 minutes before serving, take the chilled quinoa mixture out of the refrigerator and gently toss with a fork to loosen.

Add the chopped green onions, Italian parsley, fresh mint, sliced cherry tomatoes, diced cucumber, crumbled feta cheese (reserving a bit for garnish), and halved olives.

Toss everything together gently until well mixed.

Taste and adjust seasoning with salt and freshly ground black pepper if needed.

Transfer the salad to a serving dish and sprinkle the reserved feta, parsley, and mint on top for a colorful and flavorful garnish.

To make the salad extra refreshing, I like to squeeze a bit more fresh lemon juice just before serving.

Tasty Quinoa Tabbouleh with Feta

Delicious Tasty Quinoa Tabbouleh with Feta recipe with step-by-step instructions.

Print Recipe Pin Recipe

Prep Time 22 minutes mins

Cook Time 45 minutes mins

Total Time 1 hour hr 7 minutes mins

Servings 4

Calories 1275 kcal

Ingredients

  

For the quinoa base:

• 1 cup rinsed quinoa
• 2 cups water

For the dressing:

• 1 tsp salt
• 2 tbsp fresh lemon juice (from about 1 lemon)
• 1/4 cup extra-virgin olive oil
• 1 garlic clove, finely minced

For the salad mix-ins:

• 3 green onions, chopped
• 1/2 cup chopped Italian parsley
• 1/3 cup chopped fresh mint
• 1 pint cherry tomatoes, sliced in half
• 1 large English cucumber (or 2 medium Persian cucumbers), diced into 1/2-inch pieces
• 3 oz crumbled feta cheese
• 1 cup Greek or kalamata olives, pitted and cut in half (20 to 24 pieces)

Instructions

 

• In a medium saucepan, combine the rinsed quinoa and water. Bring to a rolling boil over medium-high heat. Once boiling, reduce the heat to low, cover, and let simmer until all the water is absorbed, about 15 minutes. Remove the pan from the heat and allow the quinoa to sit, covered, for an additional 5 minutes. Then, uncover and fluff the quinoa with a fork. Set aside to cool to room temperature.
• Once the quinoa has cooled to room temperature, transfer it to a large bowl. Add the salt, fresh lemon juice, extra-virgin olive oil, and finely minced garlic. Stir to combine everything thoroughly. Cover the bowl and refrigerate for at least 30 minutes or up to overnight to allow the flavors to meld. I like to let it chill overnight for the best flavor infusion.
• About 30 minutes before serving, take the chilled quinoa mixture out of the refrigerator and gently toss with a fork to loosen. Add the chopped green onions, Italian parsley, fresh mint, sliced cherry tomatoes, diced cucumber, crumbled feta cheese (reserving a bit for garnish), and halved olives. Toss everything together gently until well mixed. Taste and adjust seasoning with salt and freshly ground black pepper if needed. Transfer the salad to a serving dish and sprinkle the reserved feta, parsley, and mint on top for a colorful and flavorful garnish. To make the salad extra refreshing, I like to squeeze a bit more fresh lemon juice just before serving.