Capsaicin Free Vegan Fresh Quinoa Tabouli
This bright, herb-forward grain salad is everything you want in a warm-weather dish — fresh, light, and packed with flavor without a single ingredient that brings the heat. Quinoa stands in for the traditional bulgur, giving you a complete protein and a satisfying, slightly nutty base that soaks up the lemon and olive oil dressing beautifully. Two generous bunches of flat-leaf parsley and a handful of fresh mint do the heavy lifting here, creating that signature herby punch that makes this style of salad so addictive. Juicy tomatoes, crisp English cucumber, and delicate scallion greens round everything out with color and crunch. The dressing is nothing more than fresh lemon juice, extra-virgin olive oil, and black pepper — simple, clean, and completely free of anything that could cause irritation for those avoiding capsaicin. It's naturally plant-based too, so it works for a wide range of tables and dietary needs without any substitutions required. Make it ahead and let it rest in the fridge for a bit — the flavors only get better as everything comes together.
About FigFig is a food discovery app that helps you find foods and recipes that fit your dietary needs. Whether you have food allergies, intolerances, or follow a specific diet, Fig makes it easy to eat with confidence.
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.
Want the full recipe?
Create a Fig account for step-by-step instructions, access to our full recipe library, and more!