Mediterranean Quinoa Tabbouleh – Fresh, Zesty, and Satisfying

This Mediterranean Quinoa Tabbouleh is bright, herb-packed, and incredibly refreshing. It takes the classic tabbouleh flavors you love and gives them a light, protein-rich twist with quinoa. The result is a salad that’s crisp, lemony, and perfect for lunch, meal prep, or a picnic side.

It’s quick to make, easy to customize, and tastes even better after it sits for a bit. If you’re looking for a fresh, feel-good dish with real flavor, this is it.

Mediterranean Quinoa Tabbouleh - Fresh, Zesty, and Satisfying

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Prep Time 20 minutes mins

Cook Time 15 minutes mins

Total Time 35 minutes mins

Servings 4 servings

Ingredients

  

• 1 cup dry quinoa, rinsed
• 2 cups water or low-sodium vegetable broth
• 2 large bunches flat-leaf parsley, thick stems removed and finely chopped (about 3–4 packed cups)
• 1/2 cup fresh mint leaves, finely chopped
• 1 English cucumber or 2 Persian cucumbers, finely diced
• 2 cups cherry or Roma tomatoes, finely diced
• 4 green onions, thinly sliced (white and green parts)
• 1 large lemon, zested and juiced (about 1/4 cup juice)
• 1/4 cup extra-virgin olive oil
• 1 small garlic clove, finely grated or minced
• 1/2 to 3/4 teaspoon kosher salt, to taste
• 1/4 teaspoon black pepper
• Optional add-ins: 1/2 cup crumbled feta, 1/4 cup pitted Kalamata olives (chopped), a pinch of red pepper flakes

Instructions

 

• Cook the quinoa. Rinse the quinoa under cold water until the water runs clear. Add it to a saucepan with water or broth. Bring to a boil, reduce to a simmer, cover, and cook for 15 minutes. Turn off the heat and let it sit, covered, for 5 minutes. Fluff with a fork.
• Cool it completely. Spread the quinoa on a large plate or sheet pan to cool faster. You want it cool and dry so the salad doesn’t get soggy.
• Prep the greens. Finely chop the parsley and mint. Aim for a small, even chop so the herbs mix well and don’t feel leafy.
• Chop the veggies. Dice the cucumber and tomatoes into small, even pieces. Thinly slice the green onions. If your tomatoes are extra juicy, let them sit on a paper towel for a minute.
• Make the dressing. In a small bowl, whisk together lemon juice, lemon zest, olive oil, garlic, salt, and black pepper. Taste and adjust the salt or lemon if needed.
• Combine. In a large bowl, add the cooled quinoa, parsley, mint, cucumber, tomatoes, and green onions. Pour in the dressing and toss gently until everything is coated.
• Rest and taste. Let the salad sit for 10–15 minutes to allow flavors to meld. Taste and adjust seasoning—add more lemon, salt, or olive oil as you like.
• Optional add-ins. Fold in feta, olives, or red pepper flakes for a briny or spicy boost.
• Serve. Enjoy chilled or at room temperature. It pairs well with grilled chicken, fish, falafel, or warm pita and hummus.

What Makes This Special

This version blends the traditional tabbouleh spirit—lots of parsley, tomatoes, and lemon—with fluffy quinoa for added substance. You get that signature tang and crunch, but with a texture that holds up well in the fridge.

It’s a great way to eat more greens without feeling like you’re eating just salad. Plus, it’s naturally gluten-free, meal-prep friendly, and perfect for sharing.

What You’ll Need

• 1 cup dry quinoa, rinsed
• 2 cups water or low-sodium vegetable broth
• 2 large bunches flat-leaf parsley, thick stems removed and finely chopped (about 3–4 packed cups)
• 1/2 cup fresh mint leaves, finely chopped
• 1 English cucumber or 2 Persian cucumbers, finely diced
• 2 cups cherry or Roma tomatoes, finely diced
• 4 green onions, thinly sliced (white and green parts)
• 1 large lemon, zested and juiced (about 1/4 cup juice)
• 1/4 cup extra-virgin olive oil
• 1 small garlic clove, finely grated or minced
• 1/2 to 3/4 teaspoon kosher salt, to taste
• 1/4 teaspoon black pepper
• Optional add-ins: 1/2 cup crumbled feta, 1/4 cup pitted Kalamata olives (chopped), a pinch of red pepper flakes

Step-by-Step Instructions

1. Cook the quinoa. Rinse the quinoa under cold water until the water runs clear. Add it to a saucepan with water or broth.

   Bring to a boil, reduce to a simmer, cover, and cook for 15 minutes. Turn off the heat and let it sit, covered, for 5 minutes. Fluff with a fork.

2. Cool it completely. Spread the quinoa on a large plate or sheet pan to cool faster.

   You want it cool and dry so the salad doesn’t get soggy.

3. Prep the greens. Finely chop the parsley and mint. Aim for a small, even chop so the herbs mix well and don’t feel leafy.
4. Chop the veggies. Dice the cucumber and tomatoes into small, even pieces. Thinly slice the green onions.

   If your tomatoes are extra juicy, let them sit on a paper towel for a minute.

5. Make the dressing. In a small bowl, whisk together lemon juice, lemon zest, olive oil, garlic, salt, and black pepper. Taste and adjust the salt or lemon if needed.
6. Combine. In a large bowl, add the cooled quinoa, parsley, mint, cucumber, tomatoes, and green onions. Pour in the dressing and toss gently until everything is coated.
7. Rest and taste. Let the salad sit for 10–15 minutes to allow flavors to meld.

   Taste and adjust seasoning—add more lemon, salt, or olive oil as you like.

8. Optional add-ins. Fold in feta, olives, or red pepper flakes for a briny or spicy boost.
9. Serve. Enjoy chilled or at room temperature. It pairs well with grilled chicken, fish, falafel, or warm pita and hummus.

How to Store

• Refrigerate: Store in an airtight container for up to 3–4 days. It often tastes better the next day.
• Keep it fresh: If you plan to store longer than a day, reserve a bit of dressing and add it right before serving to refresh the flavors.
• Avoid freezing: Freezing will dull the herbs and change the texture of the veggies.

Benefits of This Recipe

• Nutrient-dense: Parsley and mint are rich in antioxidants, while quinoa adds protein and fiber.
• Light but filling: The combo of grains, herbs, and veggies keeps you satisfied without feeling heavy.
• Flexible: Easy to adapt to different diets—vegetarian, vegan, or dairy-free with simple tweaks.
• Great for meal prep: Holds up well in the fridge, making it ideal for lunches or quick sides during the week.
• Gluten-free friendly: Quinoa swaps in seamlessly for bulgur, making it accessible to more people.

Common Mistakes to Avoid

• Not cooling the quinoa: Warm quinoa wilts the herbs and makes the salad mushy.

  Cool it fully.

• Overchopping or underchopping: Aim for a fine, even chop on herbs and small, uniform dice for veggies.
• Skimping on lemon or salt: This salad relies on bright acidity and proper seasoning. Taste and adjust.
• Using watery tomatoes: Excess juice can water down the dressing. Choose firm tomatoes or drain briefly after dicing.
• Heavy hand with oil: The dressing should be light.

  Too much oil can mute the fresh flavors.

Recipe Variations

• Protein boost: Add grilled chicken, chickpeas, or seared halloumi.
• Citrus twist: Swap in half lime juice for a sharper, fragrant tang.
• Crunch factor: Add toasted pine nuts, almonds, or pistachios right before serving.
• Greens upgrade: Fold in a handful of baby arugula or spinach for extra volume and peppery bite.
• Roasted veggie version: Stir in diced roasted zucchini, eggplant, or red peppers for a deeper flavor.
• Dairy-free richness: Add diced avocado at serving time and a pinch of sumac for brightness.

FAQ

Can I make this ahead?

Yes. Make it up to a day in advance and store it in the fridge. If you’re prepping more than a day ahead, keep some dressing aside and add it right before serving to freshen the flavors.

Do I have to use mint?

No, but it adds a classic lift.

If you don’t have mint, use more parsley or swap in a bit of cilantro for a different twist.

What’s the best quinoa color for this?

White quinoa is fluffiest and blends best with the herbs. Red or tri-color quinoa works too, but it’s slightly firmer and nuttier.

Can I use bottled lemon juice?

Fresh lemon juice is best for bright flavor. Bottled tends to taste flat and slightly bitter, so use fresh if possible.

How can I make it oil-free?

Skip the olive oil and add a splash of water or extra lemon juice.

You can also whisk in a teaspoon of Dijon for body.

Is this gluten-free?

Yes. Quinoa makes this naturally gluten-free, unlike traditional bulgur-based tabbouleh.

What if I don’t like raw garlic?

Use a smaller amount, microplane it very finely, or rub a cut garlic clove around the bowl for a milder flavor. You can also omit it entirely.

How do I keep the herbs from bruising?

Use a sharp knife and a gentle chopping motion.

Dry the herbs well after washing so they don’t clump or turn dark.

Can I serve this warm?

It’s best at room temperature or chilled. Warm quinoa can steam the herbs and soften the vegetables too much.

What can I serve it with?

Grilled salmon or chicken, falafel, hummus and pita, baked feta, or roasted vegetables are all great pairings.

Final Thoughts

Mediterranean Quinoa Tabbouleh is a bright, everyday salad that never feels boring. It’s fast to make, big on herbs, and balanced with lemon and olive oil.

Keep it simple, or dress it up with feta, olives, or crunchy nuts. Whether you’re hosting friends or packing lunch, this one earns a spot in your regular rotation.