Easy Kale Quinoa Tabbouleh

I’ve always loved Mediterranean food, but sometimes those traditional recipes can feel a bit heavy. That’s what got me experimenting with lighter versions of my favorite dishes. This kale quinoa tabbouleh is what happened when I decided to give the classic Lebanese salad a modern spin. It’s still got that fresh, lemony taste I love, but with some nutritious swaps that make it perfect for everyday meals.

Like many of you, I’m always looking for ways to squeeze more greens into our family meals without making it feel like work. This recipe does exactly that. I usually prep the quinoa while I’m making dinner the night before, and then the rest comes together in no time. It’s become my go-to for busy weekday lunches and potlucks where I want something that feels both familiar and a little different.

And if you’re thinking, “But I’m not sure about kale in my tabbouleh,” trust me – I was skeptical too. But the way the tender kale leaves mix with the fluffy quinoa and fresh herbs just works. Plus, it stays fresh in the fridge longer than traditional parsley-based tabbouleh, which means better leftovers for tomorrow’s lunch.

What Kind of Kale Should I Use?

For this tabbouleh recipe, you’ve got several good kale options to choose from. Lacinato kale (also called dinosaur or Tuscan kale) is an excellent choice because its flat leaves are easier to chop finely and have a slightly milder flavor that works well in salads. Regular curly kale will also work just fine – it’s what most grocery stores carry and adds nice texture to the dish. Just remember that whichever type you pick, you’ll want to remove those tough stems and chop the leaves really well since kale can be a bit chewy. If you’re new to working with kale, try massaging it with a bit of olive oil and salt before adding it to your salad – this helps break down the fibrous texture and makes it more tender.

Options for Substitutions

This fresh take on tabbouleh is pretty flexible – here’s what you can switch up:

• Quinoa: While any color quinoa works great here, you can also use bulgur wheat (traditional for tabbouleh), couscous, or even cauliflower rice for a low-carb option. If using bulgur or couscous, follow the package instructions for cooking.
• Kale: Not a kale fan? Try using baby spinach, Swiss chard, or even traditional parsley as the base. Just remember that softer greens won’t hold up as long in the fridge.
• Italian parsley: Regular curly parsley works just fine here. In a pinch, you could use more kale or a mix of other fresh herbs, though parsley is pretty key to that classic tabbouleh taste.
• Sweet onion: Red onions or shallots make great substitutes. If you’re not big on raw onion, try soaking your chopped onions in cold water for 10 minutes to mellow their bite.
• Fresh lemon juice: While fresh is best, you can use bottled lemon juice if needed. Apple cider vinegar mixed with a bit of water (3 parts vinegar to 1 part water) can work too.
• Mint: If you’re out of fresh mint, you can skip it or try a smaller amount of dried mint (about 1 teaspoon). Just know that fresh really does give the best flavor here.

Watch Out for These Mistakes While Cooking

The biggest mistake when preparing quinoa tabbouleh is not rinsing the quinoa thoroughly before cooking, which can leave behind a bitter, soapy taste from the natural saponins coating the grains – make sure to rinse until the water runs completely clear. Another common error is overcooking the quinoa, so keep a close eye and remove it from heat as soon as you see the tiny spiral germs release from the grains, then let it rest covered for 5 minutes. When it comes to the kale, skipping the massage step can leave you with tough, chewy leaves – take a few minutes to work the chopped kale with a little olive oil and salt until it becomes darker and more tender. For the best flavor development, let the finished salad rest in the refrigerator for at least 30 minutes before serving, allowing the lemon juice and olive oil to soften the vegetables and blend the flavors together.

What to Serve With Kale Quinoa Tabbouleh?

This fresh and filling tabbouleh works great alongside Mediterranean and Middle Eastern main dishes. Try serving it with grilled chicken shawarma, falafel, or lamb kebabs for a complete meal. The lemony, herb-packed salad also pairs nicely with warm pita bread and a selection of dips like hummus, baba ganoush, or tzatziki. If you’re keeping things simple, you can serve it as a light lunch with a cup of lentil soup or turn it into a grain bowl by adding some chickpeas and crumbled feta cheese on top.

Storage Instructions

Keep Fresh: This kale quinoa tabbouleh stays fresh in an airtight container in the fridge for up to 5 days. Unlike traditional tabbouleh with parsley alone, the hearty kale actually helps this salad hold up better over time, and the flavors continue to develop nicely as it sits.

Make Ahead: You can prep this salad a day in advance – it’s actually even better the next day! If making ahead, you might want to add an extra squeeze of lemon juice and a drizzle of olive oil just before serving to brighten up the flavors.

Prep Tips: To keep your tabbouleh at its best, store the chopped tomatoes separately if you’re not planning to eat it all within 2-3 days. This prevents the rest of the salad from getting too watery. Just mix them in when you’re ready to serve!

Preparation Time	10-20 minutes
Cooking Time	15-20 minutes
Total Time	25-40 minutes
Level of Difficulty	Easy

Estimated Nutrition

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

• Calories: 800-900
• Protein: 20-25 g
• Fat: 60-70 g
• Carbohydrates: 60-70 g

Ingredients

• 1/2 cup raw red quinoa (any quinoa variety is fine)
• 8 cups kale, finely chopped with stems removed
• 3 cups fresh italian parsley, finely chopped (from roughly 2 large bunches)
• 2 1/2 cups chopped, seeded tomatoes (around 4 medium-sized)
• 1 cup sweet onion, finely chopped (about half of a large onion)
• 1 tablespoon fresh mint, very finely minced
• 1/2 cup juice from fresh lemons (approximately 3 lemons)
• 1/3 cup extra virgin olive oil
• 1 1/2 teaspoons kosher salt
• 1/2 teaspoon ground black pepper

Step 1: Prepare and Cool the Quinoa

Follow the package directions to cook the quinoa.

Once it’s cooked, spread it out on a baking sheet or another large surface to allow it to cool completely.

This will keep the salad ingredients fresh and crisp when combined.

Step 2: Mix the Salad Ingredients

In a large bowl, combine the cooled quinoa with chopped kale, parsley, diced tomatoes, finely chopped onion, and mint.

Stir the ingredients together thoroughly to ensure even distribution of flavors.

Step 3: Make the Dressing

In a small bowl, whisk together fresh lemon juice, olive oil, salt, and pepper until well combined, making sure that the salt is completely dissolved for a balanced taste.

Step 4: Combine and Toss the Salad

Pour the lemon and olive oil dressing over the quinoa mixture.

Stir everything together until the salad is evenly coated with the dressing, ensuring all ingredients are well mixed.

Step 5: Let the Flavors Meld

Although you can serve the tabouli immediately, for best results, refrigerate it for at least an hour or two.

This allows the flavors to meld together, enhancing the taste.

Alternatively, cover and refrigerate the tabouli for several days if you’re preparing it in advance.