Need a simple and delicious side dish? This Quinoa Tabouli Recipe is great for lunch, dinner, and everything in between. It is one of our favorite vegan salad recipes made with fresh ingredients. Make it for meal prep this week.
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Easy Tabouli Salad
Who doesn’t love a salad that is full of flavor, protein, and is so easy to make? This easy quinoa tabouli salad is a spin off of a classic tabouli with a Fit Foodie twist. Make it for a side dish for dinner or eat it for lunch all day long.
why we love it
It has all the elements of a traditional tabouli salad with an add in of quinoa for protein.
This salad is a vegetarian and vegan side dish or meal prep option for the week.
You can make this quinoa tabouli your own by adding in different vegetables and herbs.
What is tabouli?
Tabouliis traditionally a combination of parsley, mint, onion, cucumber, and bulgar.Tabouli recipes are typically dressed with some kind of olive oil and lemon dressing with a dusting of salt and pepper.
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How to Make Quinoa Tabouli
Prepare the quinoa. We highly suggest making your quinoa ahead of time and letting it completely cool before adding it to your quinoa tabouli. You can make quinoa in the Instant Pot, on the stove top, or in the microwave.
After your quinoa is ready, add the fresh parsley, arugula, tomatoes, and red onion to the cooled quinoa and toss.
Mix all of the ingredients for the quinoa tabouli dressing together until combined. Drizzle the dressing over the salad and toss until all of the ingredients are covered with dressing.
Here’s a tip
Want to add a little salty bite to your quinoa tabouli? If you want to elevate this recipe go ahead and add about 1/3 cup of crumbled feta to your quinoa tabouli. It will add a nice creamy taste to every bite.
Quinoa Tabouli Tips + Tricks
This tabouli salad recipe has been made multiple times in each household on Team Fit Foodie. To say we like this recipe is an understatement. We love this tabouli recipe because it is so versatile and you can really make it your own in so many ways.
If you don’t have arugula, finely chopped massaged kale is perfect in this recipe too.
No tomatoes? No problem! Try using radishes and fennel for some extra crunch and flavor.
In our house, we have added shredded chicken, but if you want to keep this a vegan salad recipes, try adding chickpeas for some extra protein.
Long story short, this tabouli salad is one of our go-to salads right now and if you’re looking for a healthy recipe to make for guests or for a healthy weeknight dinner, this quinoa salad is perfect!
how to make
Quinoa
Wondering how to cook quinoa? We’ve got you covered. Prepare your quinoa for this quinoa tabouli ahead of time with this u003ca href=u0022https://fitfoodiefinds.com/how-to-cook-quinoa-recipe/u0022u003eeasy quinoa recipeu003c/au003e.
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Dishes to Serve with Quinoa Tabouli
If you are not sure about what you want to serve with your quinoa tabouli, here are some great options!
Crispy Chicken Salad with Thousand Island Dressing
Tender Instant Pot Pulled Pork
Baked Taco Cups
Quinoa Lasagna Casserole
Lemon Butter Pan Seared Salmon
More of our Favorite…
Easy Salad Recipes
Roasted Brussels Sprout Salad with Quinoa
Mexican Quinoa Salad
Golden Roasted Cauliflower and Quinoa Salad
Vegan Buffalo Cauliflower Salad
Salad Recipes
Chunky Southwestern Quinoa Salad
Chicken Cesar Salad
5 from 1 vote
Quinoa Tabouli Recipe
This quinoa tabouli is made with quinoa, parsley, arugula, tomatoes, and a deliciousd ressing.
Mix It Up: Toss in the cooled quinoa, tomatoes, cucumber, onion, parsley, and mint. Mix well to combine, then season with extra salt to taste, if necessary. Serve: enjoy right away, or let chill in the fridge before serving. Leftovers will keep in the fridge for up to 5 days.
Naturally gluten-free: Quinoa tabbouleh is perfect for those who can't eat the bulgur in traditional tabbouleh recipes because of its gluten content. Packed with nutrition: Quinoa is a superfood with twice the protein of bulgur, plus fiber, various vitamins, and minerals.
While the classic tabbouleh recipe includes bulgur wheat, alternative versions can be made without it, using substitutes like quinoa, couscous, or even omitting the grain entirely. These variations allow for dietary restrictions or personal preferences while still maintaining the essence of the dish.
Tabbouleh is a healthy, vegetarian food that has no cholesterol, is low in fat, and high in fiber, vitamins, and much more. Plus, it makes great use of the backyard gardener's abundance of parsley, mint, tomatoes and cucumbers. This vegan dish can be made gluten-free by substituting quinoa for bulgur wheat.
Uncooked Quinoa: The shelf life of uncooked quinoa is about 2-3 years. This shelf-life can be achieved only when it is stored in a cool, dark, and dry place. However, if it is stored in a warm and humid place, the shelf-life is only 6 months. The fats can go rancid very quickly in a warm place.
Spoiled Quinoa: When quinoa goes bad, it may harbor harmful bacteria that could lead to food poisoning. Signs of spoilage include an off smell, discolored grains, or a slimy texture.
This Everyday Tabouli recipe is so easy that you can happily enjoy this bulger, tomato, cucumber, onion, and herb salad every day! Tabouli is a great side that I could eat every day. I love the textures from the bulgar wheat and chopped vegetables. The flavors are bold from the fresh herbs and lemony dressing.
If you're serving it as a simple side, season it first. At the very least, toss it with salt, pepper, lemon or lime juice, and a drizzle of olive oil. To kick it up another notch, stir in chopped herbs, minced garlic, toasted nuts, or crumbled feta cheese, or use it in one of the quinoa recipes below!
Digestive Benefits: Tabouleh is packed with ingredients that promote digestion and gut health. Parsley, the star herb in this salad, is rich in vitamins, minerals, and fiber, aiding in digestion and supporting detoxification processes.
Can pearl barley be substituted for rice or bulgur wheat in lentil soup recipes? Pearl barley is a great add to lots of recipes as it is both simple in flavor, adapting to the flavors already present, and has a nice and distinctive texture, a nice “chew”. So, yes it would work in almost any soup recipe.
While both grains have a mild, nutty flavor, there are subtle differences. Quinoa has a slightly stronger flavor that may not work well in the recipe you are making.
Both buckwheat and bulgur have relatively low glycemic index (GI) scores compared to many other grains or foods. Buckwheat typically has a lower GI compared to bulgur, which is better for regulating your blood sugar levels. The GI of buckwheat ranges between 45 to 55, while bulgur's GI falls around 48.
If you have the time, let the salad rest for 15 minutes before serving to let the flavors mingle. Otherwise, you can serve it immediately or chill it for later. Tabbouleh will keep well in the refrigerator, covered, for up to 4 days.
How long does cooked quinoa last in the fridge? With proper storage, the shelf life of quinoa is 5 days in the refrigerator. Always check it when you remove it from the refrigerator and if there are any off smells or visible signs of mold or a milk liquid present, you should discard it.
Make ahead: The salad can be made up to 1 day ahead and stored in the refrigerator. Storage: Leftovers can be refrigerated in an airtight container for up to 5 days.
Cooked quinoa, if stored in an airtight container, can last for up to 4 days in the refrigerator. But, it is recommended to consume quinoa before 4 days to not lose the quality.
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