I enjoy whipping up this Quinoa Tabbouleh with a brilliant mix of tender quinoa, fresh parsley, and mint. Juicy tomatoes, crisp cucumber, a squeeze of lemon, olive oil, and hemp hearts round off the salad for a meal that feels light yet satisfying. It is my go-to vibrant salad recipe.

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I’ve always been fascinated by fresh flavors and today I’m excited to share my Quinoa Tabbouleh recipe. When I first tried this dish, I couldn’t believe how refreshing it was even though it features a few unexpected twists like hemp hearts.

I start with 1 cup of quinoa cooked in 2 cups of water and a pinch of salt, which gives a light nutty base for the vibrant mix of vegetables. The 3 cups of finely chopped parsley and 1/2 cup roughly chopped mint blend amazingly with diced tomatoes and cucumber, unified by the juice of one lemon and a drizzle of extra virgin olive oil.

I season it up with salt and pepper to taste and then toss in 2 tablespoons of hemp hearts for a crunch that elevates the whole dish. It reminds me a little of a Moroccan Chickpea Quinoa Salad or even a Kale Quinoa Tabbouleh but it stands out uniquely on its own.

Enjoy experimenting with it for meal prep, potlucks or parties.

Why I Like this Recipe

I love this recipe because it’s insanely healthy and filling, but it still tastes light and fresh. I really dig how the parsley, mint, and lemon juice mix together, it just makes the flavors pop in a way that feels so natural. It’s also super easy to throw together and works great whether I need a quick side dish or a full meal. And honestly, I like that even though it’s simple, every bite reminds me that eating healthy doesn’t have to be boring.

Ingredients

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Quinoa is a whole grain providing protein, fiber, and good carbohydrates.
Fresh parsley adds vitamins, fiber, and a bright, earthy herbal note.
Tomatoes bring natural sweetness, tang, and loads of vitamin C.
Cucumber offers a crisp crunch and hydration with essential, healthy nutrients.
Lemon juice gives tart brightness and a zesty vitamin boost.
Extra virgin olive oil contributes healthy fats and enhances rich flavors.
Hemp hearts add protein, omega fatty acids, and a nutty, crunchy finish.
Combined, these ingredients create a balanced, flavorful, and healthful tabbouleh dish.
Enjoy this fresh, nutritious recipe that satisfies hunger while keeping it bright and zesty.

Ingredient Quantities

1 cup quinoa

2 cups water

1/2 teaspoon salt (for cooking the quinoa)

3 cups fresh parsley, finely chopped

1/2 cup fresh mint leaves, roughly chopped

3-4 medium tomatoes, diced

1 large cucumber, diced

Juice of 1 lemon (about 3 tablespoons)

3 tablespoons extra virgin olive oil

2 tablespoons hemp hearts

Salt and pepper to taste

How to Make this

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1. First, rinse the quinoa well under cold water and put it in a small saucepan with 2 cups water and 1/2 teaspoon salt. Bring to a boil then reduce it to a simmer and cover it. Let it cook for about 15 minutes until all the water is absorbed.

2. Remove the quinoa from the heat and leave it covered for about 5 minutes. Then spread it out on a plate to cool completely.

3. While the quinoa is cooling, finely chop 3 cups of fresh parsley and roughly chop the 1/2 cup of mint leaves.

4. Dice 3-4 medium tomatoes and one large cucumber into small cubes.

5. In a large bowl, add the cooled quinoa along with the chopped parsley and mint.

6. Mix in the diced tomatoes and cucumber.

7. Squeeze the juice of one lemon (around 3 tablespoons of juice) over the salad.

8. Drizzle 3 tablespoons of extra virgin olive oil over everything and sprinkle with 2 tablespoons of hemp hearts.

9. Season with salt and pepper to taste, then stir all ingredients together well.

10. Let the salad sit for a few minutes before serving so the flavors can meld, then enjoy your healthy quinoa tabbouleh!

Equipment Needed

1. Fine mesh sieve or colander to rinse the quinoa
2. Small saucepan to cook the quinoa
3. Measuring cups for water and quinoa
4. Measuring spoons for salt, olive oil, and hemp hearts
5. Plate for spreading and cooling the quinoa
6. Large mixing bowl to combine all the veggies and quinoa
7. Cutting board for chopping parsley, mint, tomatoes, and cucumber
8. Sharp knife for dicing and chopping
9. Citrus juicer or your hands for squeezing the lemon juice
10. Stirring spoon to mix the salad ingredients together

FAQ

Can I substitute quinoa with another grain?

Yeah you can, but keep in mind that regular tabbouleh is usually made with bulgur. Quinoa offers a gluten-free option so if you use something else, the taste and texture might change a bit.

How long does it take to cook this quinoa tabbouleh?

It takes about 20 to 25 minutes total; around 15 minutes to cook the quinoa and about 10 minutes to prep the veggies and mix the dressing.

Can I serve the tabbouleh warm?

Sure you can, but it really tastes best when its chilled for at least an hour to let all the flavors meld.

How do I store the leftovers?

Just keep it in an airtight container in the fridge and it should be good for up to 3 days.

Can I add extra veggies like onions or peppers?

Absolutely can! If you like more crunch and flavor, feel free to chop up some onions or bell peppers and toss them in.

QUINOA TABBOULEH RECIPE Recipe Substitutions and Variations

If you don’t have plain water, try using low sodium vegetable broth for a richer taste
If fresh mint isn’t available, you could use basil or cilantro instead
If you cant find hemp hearts, swap them with chia seeds or ground flax seeds
If you’re out of extra virgin olive oil, avocado oil is a good alternative

Pro Tips

1. Make sure you let the quinoa cool completely by spreading it out on a plate, so the veggies don’t wilt from the heat and everything stays nice and fluffy.
2. Don’t be shy about giving the salad a good stir and letting it sit for a bit longer than a few minutes; the extra time really helps the flavors mix together.
3. Taste as you go and adjust the salt and pepper at the end — sometimes the fresh herbs and lemon can change the balance a bit, so a little extra seasoning might be needed.
4. When chopping the parsley and mint, you don’t have to aim for perfect precision; a bit of variation in size adds a cool, rustic texture to the dish.