Quinoa Tabouli

Quinoa Tabouli
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Quinoa Tabouli – a gluten-free spin on a classic dish.

Quinoa Tabouli - It's Not Complicated Recipes #quinoa #glutenfree #vegan #veganrecipes #healthyrecipes #deliciousveganrecipes #tabouli #easyrecipes #easyvegan

I have converted this popular Middle Eastern salad to a gluten free version by using quinoa (pronounced keen-wah). Quinoa is an ancient crop, originally from the Andes, and is the seed of a plant which is related to chard and spinach. It has the versatility of rice and can be used in sweet or savoury dishes. Serve quinoa with a stir fry, use risotto-style or in a myriad of variations in salads.

Highly nutritious, it is a complete protein, ideal for vegetarians and vegans as it contains all the amino acids and many vitamins and minerals. It comes in three different colours; the most popular is white but there’s also red and black. I have used the three colours for this salad.

The tabouli is simple to make; the quinoa is cooked by the absorption method*, similar to a method used for rice.

After it cools, dress it with olive oil and lemon juice. Add the remaining ingredients and season to taste. It keeps well for a few days in the fridge; in fact, the flavours develop a little more over time.

As with so many delicious foods, it’s the balance of flavours that makes a dish successful. This is the case, too, with tabouli. I prefer my tabouli with a lot of parsley and the vibrant tang of lemon. Use the sunny, bright flavours of parsley, spring onions, tomato, lemon and mint to create the salad that is just right for you. To achieve your preferred style, just taste as you go.

To add another layer of protein, top it with feta cheese or add a few chickpeas. Delicious!

Love quinoa as much as we do? Be sure to also try our Sweet Potato and Quinoa Salad!


Xx Alex and Faye

P.S. Looking for another great vegan salad? Give our Sweet and Sour Carrot Salad a try!

5 from 27 votes

Quinoa Tabouli

Bright and tangy, this gluten free and vegan version of tabouli is perfect as a side dish or an even more nutritious main with the addition of feta or chickpeas.

Course Salad
Cuisine European, Greek, Lebanese, Turkish
Keyword delicious, easy, gluten free, protein, salad, simple, tabouli, vegan
Prep Time 30 minutes
Cook Time 15 minutes
Total Time 40 minutes
Servings 8 people
Calories 189 kcal
Author Alexandra


  • 1 cup quinoa rinsed well *
  • 2 cups water
  • 2 tbsp freshly squeezed lemon juice or to taste
  • 1/2 cup olive oil extra virgin
  • 3 spring onions finely sliced – the white and a little of the green part
  • 1/2 cup fresh mint leaves chopped
  • 2 cups flat-leaf parsley loosely packed very finely sliced *
  • 250 gm cherry tomatoes quartered
  • salt and pepper to taste


  1. Put the quinoa in a fine meshed sieve and rinse well under cold running water, swishing the quinoa with your hand. Drain the quinoa well.

  2. Pour 2 cups of water into a medium saucepan, add the quinoa, bring to the boil then lower the heat and simmer, covered, for about 10 minutes, until the seeds are tender. When they’re cooked you will notice they have little curly “tails”.

  3. Remove from the heat, place a clean tea towel or 3 layers of paper towel over the saucepan, place the lid back on and stand 5 minutes. The tea towel/paper towel will absorb excess moisture.

  4. Place in a bowl and leave to cool.

  5. Mix well and check the seasoning, adding lemon juice, salt and freshly ground black pepper as needed. Serve either at room temperature or refrigerate and serve cold.

    This salad is even better the next day as the flavours have developed.

Recipe Notes

*Cooking the quinoa by the absorption method just means that the quinoa will absorb the amount of water used. Make sure the quinoa is well drained after rinsing.

*It is important to thoroughly rinse the quinoa. Rinsing helps remove the outside coating of the grain, called saponin, which can cause a slightly bitter taste. The saponin is a naturally occurring chemical which is there to deter insects.

*The amount of lemon juice is determined by personal taste and the strength of flavour of the variety of lemon. I use 3 tablespoons of lemon juice as I like it to have a bright, lemony tang.

*Commercial parsley has sometimes been standing in water so I cut off the lower part of the stem. I also remove very coarse stems but leave the rest on. You need a sharp knife to very finely slice the parsley. Don’t chop too vigorously, you will bruise the leaves.

Please don’t use a food processor to chop the herbs, it will bruise them.

Nutrition Facts
Quinoa Tabouli
Amount Per Serving
Calories 189 Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 1g6%
Sodium 20mg1%
Potassium 179mg5%
Carbohydrates 12g4%
Fiber 2g8%
Sugar 1g1%
Protein 2g4%
Vitamin A 1580IU32%
Vitamin C 30.3mg37%
Calcium 42mg4%
Iron 2.1mg12%
* Percent Daily Values are based on a 2000 calorie diet.
Quinoa Tabouli
Gluten Free and Vegan Quinoa Tabouli - It's Not Complicated Recipes #quinoa #tabouli #vegan #glutenfreerecipes #sidedishes
Gluten Free and Vegan Quinoa Tabouli - It's Not Complicated Recipes #quinoa #tabouli #vegan #glutenfreerecipes #sidedishes

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About the Author


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I'm Alex – a passionate foodie and writer. I love sharing delicious and simple recipes to inspire you in the kitchen. Try a recipe? I'd love to see your creations! #itsnotcomplicatedrecipes

144 Comments on “Quinoa Tabouli”

    1. Hi Mitzi! Thanks for stopping by 🙂 It is a different twist on a classic recipe, but we think it’s tasty – and it’s super healthy. Hope you enjoy!

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  2. 5 stars
    I love a recipe like this. It’s healthy and so full of flavor. Since I started eating more healthy foods, I’m always on the lookout for recipes that aren’t boring.

  3. This looks amazing! I don’t cook with quinoa as much as I should because I’m not used to it, but this recipe looks delicious and healthy!

  4. I love this recipe! It’s so healthy yet delicious at the same time. Will be making this for a light lunch.

  5. Oooh..this looks yummy. I recently discovered quinoa and just did a veggie version last night for a side to our chicken. I bet this recipe would be good with fresh basil too!

  6. 5 stars
    This looks great and easy but it serves 8 people. For me, I eat very less so how much should I take here?

    1. Hi Monidipa,
      The 1 cup of quinoa goes a long way, as you can see! I would divide the recipe in 4, and then you will have some left over – however, it will keep well. Or, if you cook up the quinoa, you can also freeze it, and then add your vegetables later once it is defrosted 🙂 It freezes very well, once it has been cooked.

  7. This dish sounds delicious! I’m still experimenting with Quinoa, this is from the north of my country too and there we pronounce it Ky-noh-ah 😉

  8. i like quinoa, but my husband and son won’t eat it. this looks like a good way to kinda sneak it in though

  9. I’ve never had Tabouli, but I like that you made it a gluten-free version. This looks like a very filling dish!

    1. Thanks, Samantha! It is a refreshing twist on the classic recipe, but the fact it has the Gf option of quinoa, also means it is protein packed! 🙂

  10. 5 stars
    Wow! this recipe looks really delicious. My mom would love this for her birthday. Will definitely give this a try.

  11. Wow, I have never tried to make this and this recipe looks really delicious and easy. I will try to make this for my kids, thanks for sharing!

  12. These looks yummy and very healthy food. I love the twist you’ve done on the recipe, can’t wait to make this at home.

  13. 5 stars
    My beloved mom will love this recipe for sure. I am looking forward to trying this recipe.

  14. 5 stars
    Ooooh this looks yummy. Can eat during my binge weekend or video game session where cutscene happens. Thank you for the recipe. I am pretty sure it looks much better alternative than nachos or chips.

  15. 5 stars
    I have been growing my own aromatic plants and this recipe would be perfect to try them in. I have fresh mint and parsley on my balcony, waiting for me to pick their leafs up and cook with them. 🙂

    1. Oh that’s so lovely, Joanna!! I haven’t had any luck growing herbs on my balcony sadly – something always seems to eat them before I can get to them!!! Glad you’re having more success! 😀

  16. 5 stars
    This looks so delicious! I have gotten more interested in quinoa once I learned the health benefits of it! Easy and simple recipe to follow I will def have to try this out.

  17. 5 stars
    Always looking for new salad recipe. This recipe looks easy and doable. I will definitely going to try this for sure.

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  21. im middle eastern and i looove tabbouli! but ive never tried it with quinoa! it looks delicious…i’ll have to try it next time 🙂

  22. This looks tasty and tempting, I have never really tried Quinoa but will really have to. May have to ask someone to do it though, I`m a very bad cook.
    Thanks for sharing,really informative.

  23. omg this looks SO yummy and i love making tabuloui for family bc its super easy adn SO good for you- love all the flavor this one seems to have too!

  24. Holiii !!
    I loved your recipe. I have a vegetarian diet, and I am always looking for new recipes to cook. I found it very easy to use following your steps, and I really want to try it.
    Good day!!

  25. Quinoa is very healthy and you made this dish look mouthwatering with some delicious ingredients added to it.I would love to make this salad

    1. Hi Hirra, we adapted the traditional recipe to make it suitable for people who are unable to eat gluten. It is delicious and healthy. Let me know if you try it. 🙂

  26. 5 stars
    This looks like a great recipe for me to try! I’ve just recently been diagnosed with some health issues that require changing my diet, so this fits right in. Already saved the recipe!

    1. It is delicious, I have adapted the traditional recipe to make it suitable for people who are unable to eat gluten. It is very tasty and very healthy. Let me know if you try it. 🙂

  27. I love quinoa so much! This looks like the perfect dish for the warmer weather. It’s so refreshing!

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