Bright parsley and mint, crunchy cucumber, and fluffy quinoa create the most invigorating homemade Quinoa Tabbouleh recipe! It's a totally vegan and gluten-free recipe that's delicious as a side dish, lunch, or nutrient-dense snack.
I absolutely love making quinoa-based recipes. I always have cooked quinoa on hand as part of my Weekly Meal Prep routine, and I like to mix it in with fresh veggies and favorite sauces to create flavorful and satisfying meals. This Vegan Quinoa Tabbouleh is the exact kind of dish I crave at lunchtime. Refreshing cucumber and tomatoes, bright and zesty fresh herbs, and satisfying and fluffy quinoa...YUM! I finish it off with a simple drizzle of olive oil, lemon and garlic.
Ingredients in Quinoa Tabbouleh
A great homemade tabbouleh is all about the freshest ingredients! I like to make this recipe while everything is as vibrant and fresh as possible. I'm absolutely obsessed!
- Quinoa - You'll need one cup of dry quinoa, or if it's already cooked, three cups. I like the quinoa at room temperature for this recipe, so I prepare it ahead of time.
- Parsley - Remove the large stems from curly parsley and process it in your food processor for this salad! I love the flavor and color fresh herbs add to a dish.
- Mint - This is going to make the whole bowl of Tabbouleh smell and taste bright and refreshing.
- Cucumber - I use four baby cucumbers or one English cucumber. Chop it up as small as you can for the best texture!
- Cherry tomatoes - Spend a few extra minutes quartering each cherry tomato so they distribute evenly throughout the whole dish.
- Green onions - Also called scallions! They add the perfectly subtle sharpness to this tabbouleh.
- Extra virgin olive oil - I love Pomoro brand and use it all the time. You can use my code EBE25 for a discount on your first shipment.
- Lemon - Fresh lemon juice always tastes best! I like using a lemon squeezer, and it's a great way for my kids to help in the kitchen.
- Garlic cloves - Start with 2 or 3 garlic cloves, taste, and then add more if you prefer a stronger flavor.
- Maple Syrup - Maple syrup (pure maple, not the table syrup you'd put on breakfast foods!) is my sweetener of choice. I use it in many recipes to add balance to more savory flavors!
What is Tabbouleh?
Tabbouleh is a Levantine salad made with fresh parsley, mint, and tomatoes. It usually has a grain like bulgur, but in this dish, I've used quinoa instead! It's seasoned with olive oil, lemon and salt for zesty, satisfying flavor in every single spoonful. I would honestly pair this Tabbouleh with almost any dinner!
Fresh Herbs in Tabbouleh
This recipe has fresh parsley and mint that's chopped extra, extra fine in a food processor. If you don't have a food processor you can cut them by hand, but make sure it's really, really well chopped! One of the signature traits of tabbouleh is fresh herbs in every single bite, and it definitely makes a difference.
All About Quinoa
Quinoa is one of my Pantry Staples That Does It All! It is light and absorbs flavor wonderfully, adds great texture to salads and can even be hidden in baked goods and desserts like my Fudgy Quinoa-Chia Bites. I love it as a side to almost any entrée because it's so easy to prepare with amazing health benefits! Quinoa is loaded with fiber (one serving has over 5 grams) and is also considered a complete protein with all eight essential amino acids, making it a great source of plant-based protein. In fact, it has more protein than any other grain! Quinoa is a good source of folate, magnesium, iron, phosphorus and many phytochemicals as well as minerals such as calcium, potassium, copper and zinc.
I've been craving this homemade tabbouleh so often that I've found ways to bulk it up and make it a filling, nutritious meal! Adding chickpeas puts filling plant-based protein, fiber, and complex carbs into this dish. I always have VioLife vegan feta in the refrigerator, and it's really good crumbled overtop with some kalamata olives! Make it your own and add your favorite salad toppings!
This easy Quinoa Tabbouleh is vegan (no meat, dairy or eggs!), gluten-free, soy-free, nut-free, and refined sugar-free. It's a super versatile side dish that everyone at the table will enjoy. I hope you'll make it, love it, and then tag me on Instagram so I can see your Tabbouleh! You can also drop a review below, which helps others who might want to make this dish and helps me as I develop and share recipes.
Bright parsley and mint, crunchy cucumber, and fluffy quinoa create the most invigorating homemade Quinoa Tabbouleh recipe!
- 1 cup uncooked quinoa (or 3 cups cooked)
- 2 cups fresh parsley leaves (large stems removed) [curly parsley works best]
- ¾ cup fresh mint leaves (large stems removed)
- 4 baby (mini) cucumbers, finely diced (or 1 English cucumber) [2 cups diced]
- 12 ounces cherry tomatoes, quartered
- 3-4 green onions (scallions), diced [1 cup diced]
- ¼ cup extra virgin olive oil
- 1 large juicy lemon, juiced (3 tablespoons fresh lemon juice)
- 3 small garlic cloves (or 2 small), pressed
- 1.5 teaspoons maple syrup
- 1 teaspoon fine salt
- Prepare the quinoa using my Instant Pot method or my stovetop method. Allow the quinoa to cool to room temperature before using in this recipe.
- Place parsley leaves and mint leaves in a 7 cup food processor fitted with an S-blade. Pulse it a couple times to mince the herbs. Scrape down the sides with a mini spatula if needed. Set aside.
- In a large mixing bowl add the cooked and cooled quinoa, finely minced fresh herbs, finely diced cucumbers, quartered cherry tomatoes and diced green onions.
- In a small mixing bowl whisk together olive oil, fresh lemon juice, pressed garlic and salt. Pour overtop the quinoa tabbouleh salad. Toss to mix well. Serve immediately or store in an airtight container for up to five days.
- This salad pairs well with vegan feta cheese, kalamata olives and chickpeas.
If you do not have a food processor you can hand dice the herbs yourself but for the best results/texture I recommend using a food processor.
- Prep Time: 15
- Category: Salad or Side
Keywords: quinoa tabbouleh salad