📝 About This Recipe
A vibrant, gluten-free twist on the Levantine classic, this Quinoa Tabbouleh swaps traditional bulgur for protein-rich seeds while maintaining that signature herbaceous punch. Bursting with the brightness of fresh lemon and the earthy depth of flat-leaf parsley, it is a masterclass in clean, low-sodium eating. Every bite offers a refreshing crunch of cucumber and the juicy sweetness of vine-ripened tomatoes, making it the perfect nutrient-dense salad for warm-weather dining.
🥗 Ingredients
The Grains
- 1 cup White Quinoa (rinsed thoroughly under cold water)
- 2 cups Water (or low-sodium vegetable broth)
The Fresh Produce
- 3 bunches Flat-Leaf Italian Parsley (very finely chopped, stems removed)
- 1/2 cup Fresh Mint (finely chopped)
- 1 large English Cucumber (finely diced)
- 1.5 cups Cherry Tomatoes (quartered and seeded)
- 4 stalks Green Onions (thinly sliced, white and green parts)
- 1/4 cup Red Onion (minced very finely)
The Dressing
- 1/4 cup Extra Virgin Olive Oil (use high-quality cold-pressed oil)
- 3 tablespoons Fresh Lemon Juice (about 1.5 large lemons)
- 1 tablespoon Lemon Zest (finely grated)
- 1 clove Garlic (minced into a paste)
- 1/2 teaspoon Ground Black Pepper (freshly cracked)
- 1/8 teaspoon Allspice (optional, for authentic Middle Eastern depth)
👨🍳 Instructions
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1
Rinse the quinoa in a fine-mesh sieve under cold running water for at least 30 seconds to remove the bitter saponin coating.
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2
In a medium saucepan, combine the rinsed quinoa and 2 cups of water. Bring to a boil over medium-high heat.
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3
Once boiling, reduce the heat to low, cover the pot tightly, and simmer for 15 minutes or until the water is fully absorbed.
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4
Remove from heat and let the quinoa sit, covered, for 5 minutes. Fluff with a fork and spread it out on a baking sheet to cool completely to room temperature.
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5
While the quinoa cools, wash your parsley and mint thoroughly. Shake dry or use a salad spinner—excess moisture is the enemy of a good tabbouleh.
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6
Finely chop the parsley and mint by hand using a sharp chef's knife. Avoid a food processor, as it can bruise the leaves and make them soggy.
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7
Dice the cucumber and quarter the tomatoes. If the tomatoes are very juicy, let them drain in a colander for a few minutes to keep the salad crisp.
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8
In a small glass jar or bowl, whisk together the olive oil, lemon juice, lemon zest, minced garlic, black pepper, and allspice until emulsified.
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9
In a large mixing bowl, combine the cooled quinoa, chopped parsley, mint, cucumber, tomatoes, green onions, and red onion.
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10
Pour the dressing over the salad and toss gently with large spoons until every grain and leaf is evenly coated.
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11
Taste the salad. If it needs more brightness, add an extra squeeze of lemon juice or a pinch more zest.
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12
Cover and refrigerate for at least 30 minutes before serving. This allows the flavors to meld and the quinoa to absorb the dressing.
💡 Chef's Tips
Always ensure the quinoa is completely cool before mixing with the herbs to prevent wilting. For the best texture, chop the parsley much finer than you think—it should be the star of the show, not just a garnish. If you are strictly low-sodium, use lemon zest generously; it provides a 'salty' perception without the actual sodium. To keep the salad fresh for days, seed your cucumbers and tomatoes to prevent excess liquid from pooling at the bottom. Use the brightest, greenest flat-leaf parsley you can find; curly parsley is too tough for this delicate salad.
🍽️ Serving Suggestions
Serve alongside grilled lemon-herb chicken or garlic-rubbed salmon. Pair with a dollop of creamy homemade hummus and warm whole-wheat pita bread. Use it as a refreshing base for a Mediterranean bowl topped with roasted chickpeas. Serve with a side of chilled hibiscus tea or sparkling water with mint and cucumber slices. Enjoy as a light lunch over a bed of crisp romaine lettuce hearts.