Loaded with fresh herby flavor, this oil-free quinoa tabbouleh recipe is the perfect salad for special celebrations or simple weeknight dinners. Each bite is bright, refreshing, and delicious!

About this recipe

The parsley I planted a few years back, in my herb garden, has quietly multiplied, leading to a quest for the perfect quinoa tabbouleh recipe. Why tabbouleh? Because it’s a super flavorful Middle Eastern salad where parsley is the main ingredient. So, I reached out to my good friend, Fatima of Hummus Meets Pizza, to bring you the tastiest oil-free version of this cherished Lebanese dish.

Tabbouleh, (also spelled tabouli or tabouleh) is a special Middle Eastern dish that goes back for many generations and is always present at every celebration in every season in that region. In fact, Fatima’s mother lovingly made her chop over 250 bunches of parsley for her sister’s wedding! You can find Fatima’s vegan quinoa tabbouleh recipe here.

Simple ingredients you’ll need

Parsley and Herbs:

If you’re feeling shy about chopping 2 whole bunches of parsley, fear not. You can speed this process up by cutting the thick stems away from the parsley and pulsing it in a food processor until it is finely chopped. A standard sized food processor will handle 1 large bunch of parsley at a time.

Also, chopping the mint and scallions by hand keeps them from getting lost in the food processor. But it’s a lot quicker to toss them in after the parsley is finely chopped. So go with what feels right for you.

Different types of mint leaves have different flavor profiles. For example, peppermint leaves have a stronger mint taste than spearmint leaves. I’ve used peppermint leaves in this recipe for their strong, clean flavor.

Tomatoes

I’ve added extra tomatoes to this recipe for their juicy texture and delicious flavor. It’s worth the effort to scoop out the seeds and surrounding gel before dicing them. This keeps the tabbouleh from becoming too watery. Do this by slicing the tomatoes in half and then sliding a knife around the membrane which you can then scoop out with a spoon. Heirloom tomatoes are my top pick but choose what’s available to you and in season.

Where’s the cucumber? Many tabbouleh recipes include cucumber but since it’s an unusual ingredient in traditional Lebanese tabbouleh, I went with pure tomatoes.

Quinoa and Lemon

Traditional tabbouleh uses a fine grain bulgur wheat. This gluten-free version uses quinoa which you can cook on the stovetop or in an instant pot or rice cooker. And, definitely use freshly squeezed lemon juice for the most refreshing taste!

I’m so happy Fatima shared her wisdom and lore about this well-loved Middle Eastern dish with me and I hope you enjoy the recipe too!

Why you’ll love Oil-Free Quinoa Tabbouleh

Full of fresh green herbs
Light, refreshing, and flavorful
The perfect salad for special celebrations or weeknight dinners
Oil-free, gluten-free and vegan

How to make this recipe

Ingredients:

1 cup of uncooked quinoa (3 cups cooked) cooked with 2 cups of water
2 cups (about 1 large or 2 small bunches) of finely chopped, flat-leaf parsley
½ cup of thinly sliced scallions (about 4 full-sized) green tops only
½ cup of finely chopped fresh mint
2 cups (about 4 medium/large) of tomatoes, de-seeded and diced
¼ cup (2 oz.) of fresh lemon juice
1 teaspoon of kosher salt
1 teaspoon of black pepper

Makes 4-6 servings.

Steps 1-2:

1. Cook the quinoa by adding 1 cup of rinsed quinoa to 2 cups of boiling water sprinkled with some salt. Cover and gently simmer until the water is fully absorbed, about 10 minutes. Let cool and fluff with a fork. You can also use quinoa that has been cooked ahead of time.
2. While the quinoa is cooking, rinse and pat dry the parsley, mint, and scallions. Remove the thick stems from the parsley and add it to a food processor. Pulse until finely chopped but not pureed. Finely slice the scallions and chop the mint by hand.

Step 3:

3. De-seed the tomatoes by slicing each one in half, sliding a knife around the membrane, and scooping out the seeds and surrounding gel with a spoon. Then dice them.

Step 4:

4. Pile the cooled quinoa, herbs, and tomatoes into a large mixing bowl. Toss with freshly squeezed lemon juice and season with salt and pepper, adjusting to taste.

Step 5:

5. Let sit for 10-15 minutes to let the flavors get to know each other and serve with generous slices of avocado.

How to store

Tabbouleh holds well and can be refrigerated for a few days, making it great for meal prep and gatherings.

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Yield: 4

Author: Carol Clayton