This recipe is for tabbouleh without bulgur but rather with quinoa. Tabbouleh is a simple salad recipe, that is vegan, and this version of tabbouleh is gluten-free. Tabbouleh is made with parsley as the main ingredient, tomatoes, cucumbers, green onions, and some fresh mint, mixed in a simple olive oil lemon dressing.
Tabbouleh can be a part of mezze and served next to baba ghanoush, homemade hummus, or ba'dounsieh. Often gets mixed with fattoush which is another delicious salad recipe but slightly different than tabbouleh.
The traditional tabbouleh salad recipe is made with a fine version of bulgur instead of quinoa, and without cucumbers, which is mainly made with only parsley and tomatoes. And when I once tried it with quinoa instead of bulgur I got hooked.
This quinoa tabbouleh is the perfect salad and an absolute favorite in our household, I make it often, and throughout the year, my son and I love it. It can be a perfect addition next to a simple chicken dish or a complete meal on its own, where you get the protein from quinoa and the nutrients from all the herbs and vegetables.
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What is Tabbouleh?
Tabbouleh also pronounced tabouli or tabbouli is popular across the levant countries although it originated in Lebanon and is widely enjoyed across the region and beyond. It is traditionally made with bulgur wheat, parsley, mint, tomatoes, green onions, lemon juice, and olive oil. Tabbouleh is considered a healthy dish known for its fresh and vibrant flavors, making it a refreshing and nutritious dish.
The main ingredients of tabbouleh include finely chopped fresh parsley, mint leaves, tomatoes, and onions. The herbs are a crucial component, giving the salad its distinctive flavor and aroma. Additional ingredients often include chopped cucumbers. The salad is usually seasoned with a generous amount of lemon juice and olive oil, which enhances the flavors and helps bind the ingredients together.
Tabbouleh is known for its vibrant green color and refreshing taste. It is often served as a side dish, mezze (appetizer), or a topping for grilled meats or falafel. The salad has gained popularity around the world for its healthy and light qualities, as it is packed with fresh vegetables and herbs.
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.
Equipment
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Salad Spinner - to dry parsley after washing.
Food Processor - to help chop the parsley.
Cutting Board - to use for hand chopping parsley and other vegetables.
Sharp Knife - for hand chopping parsley and other vegetables
Large Bowl - for mixing all ingredients
Ingredients
Full ingredients, measurements, and instructions are in the recipe card at the bottom of this post.
- Parsley - parsley is the main ingredient for this recipe, and lots of parsley is required with tabbouleh. I highly recommend flat or Italian parsley, it makes a difference in the taste.
- Fresh Tomatoes - use fresh ripe tomatoes that are not too juicy, otherwise, you'll end up with juicy tabbouleh, if tomatoes are very juicy remove their core before dicing.
- Green Onions - use fresh green onions and include both sides green and white, which add a great flavor and pair well with all the other ingredients.
- Fresh Mint - you need a handful of fresh leaves chopped finely which will give the dish a nice aroma.
- Cucumbers - traditional tabbouleh doesn't require cucumbers, but I love to use it as it adds an extra crunch. Persian cucumbers are highly recommended as they contain smaller seeds and they're sweeter, you can use English cucumber as an alternative.
- Quinoa - it adds a chewy taste and turns this dish into a full meal.
- Lemon - fresh lemon juice is the way to go with Tabbouleh.
- Extra Virgin Olive Oil - makes a big difference in the taste, and be generous with EVOO.
- Sea salt - less sodium
Instructions
Step 1 | Prepare the parsley, remove stems, wash well, strain, and lay down on a kitchen cloth to dry, you can use a salad spinner to help with drying.
Step 2 | Chop mint and parsley leaves finely, either by using a sharp knife or for a quicker and easier method use a food processor.
Step 3 | Cook quinoa separately: rinse quinoa well, add one cup of tap water to ½ cup of uncooked quinoa, once it starts boiling, cover and lower the heat to low and let it simmer for 10-15 minutes.
Step 4 | Finely chop the rest of the ingredients, cucumbers, tomatoes, and green onions.
Step 5 | In a large bowl mix parsley and all other ingredients including quinoa, then pour lemon juice, salt, and olive oil. Mix well and serve.
Substitutions and Variations
- Traditional tabbouleh recipe use bulgur, you can substitute for bulgur instead of quinoa, but keep in mind that fine bulgur version is required with tabbouleh, which is number zero or one. When using bulgur you'd need to use half of the amount of quinoa or you can eyeball it, which should include more parsley rather than bulgur. Bulgur does not need to be cooked, it's best to soak it with the lemon juice that is used for the dressing about 10 minutes before mixing with tabbouleh.
- I love to add avocado with this tabbouleh, chop and add them before serving.
- Feta cheese can be a great addition and pairs well with Tabbouleh.
Pro Tips and Storage
- Make sure parsley is washed well after stems are removed, I clean one side of the sink and fill it with water, wash and rinse it 2-3 times.
- Make sure parsley leaves are fully dry before placing them in the food processor, if they're wet they can get mushy. I recommend using a salad spinner, and spread them over a kitchen towel for 1-2 hours to dry.
- Once placed in a food processor you can press it a few times and don't keep it on, the idea is to chop them finely and not blend them like a paste.
- Be generous with the lemon juice and olive oil, quinoa soaks a lot of the dressing, you can adjust the lemon juice based on your taste. But I do love my tabbouleh to be lemony.
- Since parsley can take more time to prepare, you can have it ready 2-3 days earlier (washed and chopped) it can be stored in an airtight container in the fridge.
- Mixed Tabbouleh with all ingredients can be stored in an airtight container in the fridge without dressing for up to 4 days. Take whatever portion is needed and mix it with the dressing before serving.
Roman lettuce boats filled with tabbouleh are often recommended and pair well together, something is a must when I make tabbouleh.
Italian parsley or flat-leaf parsley is recommended, but you can use American parsley.
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More Delicious Recipes
Tabbouleh Without Bulgur
- Prep Time: 45 minutes
- Cook Time: 10 minutes
- Total Time: 55 minutes
- Category: Salad
- Cuisine: Middle Eastern
Description
This recipe is for tabbouleh without bulgur but rather with quinoa. Tabbouleh is a simple salad recipe, that is vegan, and this version of tabbouleh is gluten-free. Tabbouleh is made with parsley as the main ingredient, tomatoes, cucumbers, green onions, and some fresh mint, mixed in a simple olive oil lemon dressing.
Ingredients
- 4 bunches of Italian parsley
- ½ a bunch of fresh mint leaves.
- 3 cucumbers finely chopped
- 4 tomatoes finely chopped
- 4-6 ounces of scallions (green onions)
- ½ - ¾ cup of cooked quinoa
- ½-1 cup of freshly squeezed lemon juice
- ¼ cup of olive oil
- ½ teaspoon sea salt (adjust to taste)
Instructions
- Pick mint and parsley leaves by removing stems, wash well, strain and lay down on kitchen cloth to dry, you can use a salad spinner.
- Cook quinoa separately: rinse quinoa well, in a pot over medium-high heat, add one cup of tap water over ½ cup of quinoa, once it starts boiling, cover the pot, lower the heat to low and let it simmer for 10-15 minutes.
- Chop mint leaves and parsley finely, either by using a sharp knife or for a quicker and easier method using a food processor.
- Finely chop the rest of the ingredients, cucumbers, tomatoes, and green onions.
- In a large bowl mix parsley and all other ingredients including quinoa, then pour lemon juice, salt, and olive oil. Mix well and serve.
Notes
- Make sure parsley is washed well after stems are removed, I clean one side of the sink and fill it with water, wash and rinse it 2-3 times.
- Make sure parsley leaves are fully dry before placing them in the food processor, if their wet they can get mushy. I recommend using a salad spinner, and spread them over a kitchen towel for 1-2 hours to dry.
- Once placed in a food processor you can press it a few times and don't keep it on, the idea is to chop them finely and not blend them like a paste.
- Be generous with the lemon juice and olive oil, quinoa soaks a lot of the dressing, you can adjust the lemon juice based on your taste. But I do love my tabbouleh to be lemony.
- Since parsley can take more time to prepare, you can have it ready 2-3 days earlier (washed and chopped) it can be stored in an airtight container in the fridge.
- Tabbouleh can be stored in an airtight container in the fridge without dressing for up to 4 days. Take whatever portion is needed and mix it with the dressing before serving.
Simon says
I love this salad and quinoa is a great alternative to bulgur.
★★★★★
Wafa Shami says
Thank you. Yes, it is.
Sima says
What a great alternative to bulgur. Awesome idea!
★★★★★
Wafa Shami says
Thank you. Glad you find it helpful.