Name: Vegan Quinoa Tabbouleh
Prep time: 17 min
Cook time: 13 min
Total time: 30 min
Ingredients: 2 cups Water (cold); 1 cup Quinoa (washed); 1 cup Flat leaf parsley (finely chopped); 2 medium Tomatoes (finely diced ); 2 medium Cucumber (finely diced); ¼ cup Mint leaves (finely diced); 1 medium Onion (finely diced); 2 medium Lemons (juiced); 1½ teaspoon Salt (or to taste); ¼ cup Olive oil (extra virgin)

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A fresh twist on the traditional Lebanese tabbouleh, this vegan quinoa tabbouleh salad is a gluten-free adaptation of a family favorite. By substituting bulgur with quinoa, it's perfect for those with gluten sensitivities.

A white bowl with a glass spoon filled with quinoa tabouli salad — Vegan quinoa tabbouleh is so refreshing

Discovering my sensitivity to gluten led me to adapt classic dishes to align with a (mostly) gluten-free diet. This quinoa tabbouleh is a nod to the authentic Lebanese tabouli, a dish deeply cherished by the Lebanese community.

Crafting a traditional tabbouleh involves careful attention to the chopping technique of fresh parsley and vegetables.

Rooted in personal experience and learning from my Lebanese elders, the art of preparing tabbouleh has been passed down through generations, as with other Lebanese salads.

Highlighted Ingredients and Variations

tomato, cucumber, quinoa, lemon, salt and parsley on a white background

Here are notes on some of the ingredients, the complete list with measurements, can be found in the full recipe card below.

In this quinoa rendition, finely chopped flat-leaf parsley (cut off the hard stems), tomatoes, onions, and fresh mint are essential. To elevate the freshness, I added cucumbers.

Depending on the pairings, white beans can be a delightful addition. Other variations may include olives, toasted nuts, seeds, or fresh pomegranate arils. Sometimes I also like to add some chopped up Lebanese chickpea balls aka falafel, oh yum! Yes please!

Standard Tabbouleh Dressing

The quinoa tabbouleh is dressed with a blend of fresh lemon juice, extra virgin olive oil, and salt. For a hint of heat, I often add a touch of cayenne pepper.

If you are on an oil-free diet, leave the oil out and adjust the amount of lemon juice to suit.

a bunch of parsley with stems chopped off

tomato, parsley, onion, mint leaves and cucumber all finely chopped in white bowls

Preparation

Cook The Quinoa

Start by washing the quinoa under running cold water in a sieve. Gently massage it with your hands for at least a minute to remove bitterness.

This step is crucial as quinoa is naturally bitter due to an outer coating containing saponins. Rinsing will help rid the bitterness.

a female hand washing quinoa and a pot of uncooked quinoa submerged in water — washing and then cooking quinoa in water

In a medium saucepan, add the washed quinoa and double the amount of cups of water. Bring it to a boil on high heat, then turn the stove down to low and cook for 13 minutes. Turn the heat off and allow the covered saucepan to stand for another 10 minutes.

Then take off the lid, fluff the quinoa with a fork, and allow it to cool down to room temperature.

To quicken the cooling time, spread the quinoa out onto a clean tray or plate as close to a single layer as possible. Here's a method for instant pot quinoa, if using this recipe, just use plain water.

fluffing and plating quinoa to cool down — fluffing and spread out quinoa to cool down

Toss the Salad

In a large bowl, add the cooked and cooled quinoa along with all the remaining ingredients, and toss until well combined.

Taste test and adjust the dressing as needed. Serve the salad cold.

chopped parsley, onion, tomato and mint leaves in a glass bowl — combine the chopped veggies with the cooked quinoa

Janelle's Tips

To save time, cook the quinoa ahead of time and store it in the fridge for up to 3-5 days.

When ready to serve, simply prepare the vegetables, toss them in the dressing with the pre-cooked quinoa, and enjoy this refreshing salad. Similar to this falafel and quinoa salad.

Storage

Leftover quinoa tabouli can be stored for 1 day in the fridge when sealed in an airtight container. I don’t recommend storing any longer as the vegetables tend to wilt quickly and turn soggy.

quinoa tabouli with white beans through it in a white plate — with added white beans

Serving Suggestions

My family likes to enjoy this salad with vegan kibbeh a Lebanese bulgur loaf, potato kibbeh which is like a meatless tartare or tofu skewers (or any kind of shish tawook)

Did you make this? I'd love to know! Leave me a comment below with a ★★★★★ star rating or tag @plantbasedfolk on social media.

Recipe

A white bowl with a glass spoon filled with quinoa and chopped vegetables

Vegan Quinoa Tabbouleh

A fresh twist on the traditional Lebanese tabbouleh, this vegan quinoa tabbouleh salad is a gluten-free adaptation of a family favorite.

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Course: Salad

Cuisine: Lebanese, Middle Eastern

Diet: Gluten Free, Vegan

Prep Time: 17

Cook Time: 13

Total Time: 30

Servings: people

Author: Janelle Hama

Ingredients

Quinoa

2 cups Water cold
1 cup Quinoa washed

Salad

1 cup Flat leaf parsley finely chopped
2 medium Tomatoes finely diced
2 medium Cucumber finely diced
¼ cup Mint leaves finely diced
1 medium Onion finely diced

Dressing

2 medium Lemons juiced
1½ teaspoon Salt or to taste
¼ cup Olive oil extra virgin

Instructions

Rinse the quinoa under cold running water using a sieve for about a minute to eliminate any bitterness.
In a medium saucepan, combine the rinsed quinoa and water, then bring it to a boil over high heat. Once boiling, reduce the heat to low and cook for 13 minutes.
After turning off the heat, let the saucepan sit with the lid on for an additional 10 minutes to let the quinoa steam.
Finally, remove the lid, fluff the quinoa with a fork, and let it cool to room temperature. You can make the quinoa ahead - see Janelle's Tips section above.
1 cup Quinoa, 2 cups Water
In a large bowl, add the cooled quinoa and all the ingredients, and toss until well combined. Taste test and adjust salt, lemon and oil as needed.
Serve cold.
1 cup Flat leaf parsley, 2 medium Tomatoes, 2 medium Cucumber, ¼ cup Mint leaves, 1 medium Onion, 2 medium Lemons, 1½ teaspoon Salt, ¼ cup Olive oil

Video

Notes

Yield is for 4-6 servings.

You can adjust the ingredients to suit your taste. Leave out the oil and adjust the lemon and salt to suit.

Quinoa tabouli is a variation of traditional Lebanese tabouli, that recipe is linked above. You may also be interested to know the variations between tabbouleh and fattoush.

Nutrition

N.B., nutrition info is an estimate based on an online nutrition calculator. This will vary based on the specific ingredients you use.

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Comments

5 from 41 votes (35 ratings without comment)

Vegan Quinoa Tabbouleh