Quinoa Tabbouleh salad with fresh parsley & mint, hemp hearts, tomato, and cucumber is full of color and flavor!
What Is Tabbouleh?
Tabbouleh – also known as tabouli or tabouleh – is a popular traditional Middle Eastern side dish. The key ingredient for tabouli is finely chopped parsley, and lot’s of it. Traditionally, tabbouleh is made with bulgur wheat, but here we’ll be using gluten-free quinoa in its place. Quinoa (pronounced keen-wah) is full of protein and fiber, and is a perfect replacement for the bulgar wheat. We’ll also be adding hemp hearts, for extra nutrients and healthy omegas.
Quick and easy to make, this Quinoa Tabbouleh recipe is light, fresh and delicious! Quinoa and hemp hearts add bulk, protein and fiber. The fresh parsley and mint are a winning combination leaving a fresh, clean taste bite after bite. The cucumber is refreshing, the tomatoes add juiciness, while the lemon adds a lively zestiness.
Quinoa Tabbouleh is a vegan salad that can be served on its own as a side, or in a pita for a light lunch or dinner. Ready in 30 minutes, this recipe makes plenty, so you’ll have leftovers which taste even better after chilling in the refrigerator!
Quinoa Tabbouleh Ingredients
The ingredient list for quinoa tabbouleh is simple and comes together creating pleasure for all your senses – visually, texturally and flavorwise. Not to mention the smell is fresh and delicious too!
- Quinoa (I used tri-color)
- Garlic powder
- English cucumber
- Red onion
- Cherry/grape tomatoes
- Hemp hearts
- Good extra virgin olive oil
- Mineral salt & cracked pepper
Just pure and simple ingredients!
How To Make Quinoa Tabbouleh
- Start by making the quinoa. Bring quinoa, water & garlic powder to a boil, reduce heat, cover, let simmer on low for 15 minutes. Remove cover, let rest for 10 minutes. Perfect quinoa every time!
- While the quinoa is cooking, finely chop your parsley and mint.
- Prep the cucumber and onion. Be sure to finely dice them as well, you want them on the small side. The cherry tomatoes can be halved, or quartered if on the larger side.
- To assemble the tabbouleh salad, combine the quinoa with the parsley, mint, cucumber, onion, tomatoes, hemp hearts, add a drizzle of olive oil and the juice of your lemons, and add salt & pepper to taste.
- Serve with a few whole mint and/or parsley leaves and lemon wedges. Sliced avocado is also great on the side!
Simple, clean & healthy – any day is a good day for tabbouleh. Now all you have to do is eat and enjoy!
Serve tabbouleh at room temperature or chilled. I prefer to let it chill for about an hour before eating, but either was is delicious!
How Long Do Leftovers Keep?
Leftovers will keep for 5 – 6 days in the refrigerator, stored in a covered container. I don’t recommend freezing this tabbouleh since the cucumber may become mushy once thawed.
Final thoughts about this healthy tabbouleh salad! It’s:
Quinoa tabbouleh makes a great side, or light lunch or dinner, and can easily be made into a hearty meal by adding a can of cooked chickpeas. Perfect for meal prep too!
I can easily make this tabbouleh salad and graze on it throughout the day, it’s so light and refreshing, and perfect for when you want something healthy and fast.
More Quinoa Inspiration
- Cherry, Pistachio + Mint Quinoa Salad
- Kale, Quinoa & White Bean Soup
- Sesame Quinoa + Tofu
- Strawberry, Apple + Quinoa Spinach Salad
If you try this quinoa tabbouleh recipe, I’d love to hear from you! Have you made tabbouleh before? What ingredients did you use? Share any tips you might have in the comments below!Print
QUINOA TABBOULEH WITH HEMP HEARTS
Healthy quinoa tabbouleh recipe with hemp hearts comes together creating pleasure for all your senses – visually, texturally and flavor wise!
- Prep Time: 15 min
- Cook Time: 15 min
- Total Time: 30 minutes
- Yield: Serves 4 - 6
- Category: Side
- Cuisine: Vegan
- 1 cup quinoa (I used tri-color)
- 1 3/4 cups water
- 1 teaspoon garlic powder
- 1 bunch parsley (about 2 cups lightly packed), stems removed
- 1 small bunch mint (about 1 cup lightly packed), stems removed
- 1 small English cucumber (skin on), diced
- 1 small red onion, diced or 3 green onions, thinly sliced
- 1 1/2 cups cherry/grape tomatoes, halved or quartered depending on size
- 1/4 cup hemp hearts (shelled hemp seeds)
- drizzle of good extra virgin olive oil
- juice of 2 large lemons
- mineral salt & cracked pepper to taste
Quinoa: Rinse your quinoa in a fine mesh strainer to remove any dust (sometimes I do this, sometimes I don’t). In a medium size pot, bring water, quinoa and garlic powder to a boil, cover, reduce heat and simmer on low for 15 minutes. Remove from heat, remove cover and let set for 10 – 15 minutes, fluff with fork.
Prep: In the meantime, finely chop your parsley and mint. Dice your cucumber, tomato and onion.
Assemble: Once quinoa is ready, add in the parsley, mint, cucumber, onion, tomatoes, hemp hearts, drizzle of olive oil and the juice of your lemons, salt & pepper to taste, gently mix together.
Serve with a few whole mint and/or parsley leaves and lemon wedges.
Serves 4 – 6
So clean & healthy – any day is a good day for tabbouleh!
Make this a light lunch or dinner by adding a can of chickpeas.
Omit the oil to make oil-free.
UPDATED: This Tabbouleh with quinoa and hemp hearts was originally posted in August 2013, and has been updated with new photos and helpful tips in May 2019. The recipe has stayed the same and is just as wonderful today as it was 6 years ago!