Barley Free Vegan Fresh Quinoa Tabouli
Traditional tabouli is typically made with bulgur wheat, which means it's off the table for anyone avoiding barley or other gluten-containing grains — but swapping in quinoa solves that problem beautifully without sacrificing any of the dish's bright, herby character. Fluffy, protein-rich quinoa absorbs the lemon and olive oil dressing just as well as the original grain, giving you that satisfying, slightly chewy base that makes tabouli so craveable. The real stars here are two full bunches of flat-leaf parsley and a generous handful of fresh mint, finely chopped so every forkful is packed with green, vibrant flavor. Juicy seeded tomatoes, crisp English cucumber, and sliced scallion greens round out the salad with color and crunch. A simple dressing of fresh lemon juice and extra-virgin olive oil ties everything together — clean, tangy, and completely plant-based. Letting the quinoa cool fully before tossing is the key step that keeps the vegetables crisp and the herbs from wilting into the bowl. This is the kind of salad that works as a light lunch, a crowd-pleasing side, or a meal-prep staple you'll want to keep stocked in the fridge all week.
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Learn more →Ingredients
4 servings
- ¾ cup quinoa, rinsed
- 1 ½ cups water
- ¼ tsp salt
- 2 cups flat-leaf parsley, finely chopped (about 2 large bunches)
- ½ cup fresh mint leaves, finely chopped
- 2 medium tomatoes, seeded and finely diced
- 1 medium english cucumber, finely diced
- 4 scallions (green tops only), thinly sliced
- 3 tbsp fresh lemon juice (about 1 large lemon)
- 3 tbsp extra-virgin olive oil
- ¼ tsp ground black pepper
For serving
- salt, to taste
- lemon wedges (optional)
Instructions
- 1
Combine the rinsed quinoa, water, and 1/4 tsp salt in a medium saucepan and bring to a boil over medium-high heat. Reduce the heat to low, cover, and cook until the water is fully absorbed and the quinoa's germ rings are visible, about 12–14 minutes.
- 2
Remove the pan from the heat and let the quinoa steam, covered, for 5 minutes, then spread it in an even layer in a large mixing bowl and let it cool to room temperature, about 15–20 minutes.
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