Quinoa tabouleh
Quinoa Tabbouleh salad with fresh parsley and mint, hemp hearts, tomato, and cucumber is full of color and flavor and can be served as a side or light meal!
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 lots of it adds wonderful freshness and bright flavor.
Traditionally, tabbouleh is made with bulgur wheat, but here, we’ll use gluten-free quinoa instead. Quinoa (pronounced keen-wah) is full of protein and fiber and is a perfect replacement for bulgar wheat. We’ll also be adding hemp hearts for extra nutrients and healthy omegas!
Quick and easy to make, quinoa tabbouleh is light, fresh, and delicious! The fresh parsley and mint are a winning combination, leaving a fresh, clean taste bite after bite. The cucumber is refreshing, and the tomatoes add juiciness, while the lemon is lively and zesty.
Serve tabbouleh salad on its own as a side, or in a pita for a light lunch or dinner. It’s ready in 30 minutes, and you’ll most likely have leftovers that taste even better after chilling in the refrigerator!
I can easily make this tabbouleh salad and graze on it throughout the day. It’s so light and refreshing, perfect for when you want something healthy and fast. I think you’ll love it, too!
Quinoa Tabbouleh Ingredients
The ingredient list for quinoa tabbouleh is simple, and the ingredients come together to create pleasure for all your senses—visually, texturally, and flavor-wise. Not to mention, the smell is fresh and delicious, too!
Here is everything you will need, including substitution ideas:
- Quinoa – use white or tri-color
- Garlic powder – can sub with 1 or 2 minced garlic cloves
- Parsley
- Mint
- Cucumber – regular, English, or Persian
- Red onion – can sub with shallots
- Cherry/grape tomatoes
- Hemp hearts – can be optional
- Good extra virgin olive oil – can be optional
- Lemons
- Mineral salt & cracked pepper
How To Make Quinoa Tabbouleh
- Quinoa. Start by making the quinoa. Bring quinoa, water & garlic powder to a boil, reduce heat, cover, and let simmer on low for 15 minutes. Remove the cover and let rest for 10 minutes. Perfect quinoa every time!
- Herbs. While the quinoa is cooking, finely chop your parsley and mint.
- Veggies. Prepare 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 they are on the larger side.
- Assemble. To assemble the tabbouleh salad, combine the quinoa with the parsley, mint, cucumber, onion, tomatoes, and hemp hearts, add a drizzle of olive oil and the juice of your lemons, and add salt & pepper to taste.
Simple, clean, and healthy, quinoa tabbouleh is good any day. Now, all you have to do is eat and enjoy!
How To Store
Leftover quinoa tabbouleh 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.
Serving Suggestions
Serve tabbouleh at room temperature or chilled with an extra squeeze of lemon juice. I prefer to let it chill for about an hour before eating, but either way is delicious!
Quinoa tabbouleh makes a great side dish, light lunch, or dinner and can easily be made into a hearty meal by adding a can of cooked chickpeas. It’s perfect for meal prep, too!
More Easy Quinoa Recipes!
- Cherry, Pistachio + Mint Quinoa Salad
- Kale, Quinoa & White Bean Soup
- Sesame Quinoa + Tofu
- Strawberry, Apple + Quinoa Spinach Salad
- Greek Quinoa Salad
- See all vegan Quinoa recipes on TSV!
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!
QUINOA TABBOULEH
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 1x
- Category: Side
- Method: simmer, mix
- Cuisine: Mediterranean
- Diet: Vegan
Ingredients
- 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
Instructions
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
Store: Leftovers can be stored in the refrigerator for 5 – 6 days, in a covered container.
Notes
Make this a light lunch or dinner by adding a can of chickpeas.
Omit the oil to make oil-free.
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This is such a great salad! Thank you :)
I made this and it was delicious and easy. I love the mint flavor. I was hoping it would be a success and it was!!!
Delicious salad! And it was a great way to use the mint and parsley in my garden! Thank you!
Absolutely delish. My mom can’t have oil, so I had to leave it out, and even so, it was packed with flavor. Can’t believe lemon juice could do that much on its own. Thanks so much for your great recipes!
Perfect! So glad you both enjoyed this recipe. It’s so light and refreshing, I love it too! Cheers :)
While shopping for parsley I picked up cilantro by mistake (why do stores put them next to each other?). I really didn’t want to go back so I went with it. I must say it was very good. I imagine it is just as good with parsley.
This turned out great. I opted out of using hemp hearts and used shallot instead of red onion. I added kidney beans for bulk and texture. 10/10 would make again!
So fresh and delicious!
Turned out great, full of flavor with tomatoes and mint from my garden. Yummmmm!!!
Very good! Used couscous instead of quinoa and everything else the same.
Great salad, so easy to make! Served with baked sumac tofu and it was delicious.