Lactose Free Vegan Fresh Quinoa Tabouli
This bright, herb-forward grain salad is the kind of dish that makes you feel good just looking at it — a vibrant tangle of finely chopped parsley, fresh mint, juicy tomatoes, crisp cucumber, and tender quinoa all brought together with lemon juice and good olive oil. Swapping traditional bulgur for quinoa gives the salad a naturally light, fluffy texture while also making it a complete protein, which is a quiet little bonus. Every single ingredient here is whole and plant-based, so there's nothing to second-guess if you're avoiding dairy or any animal-derived products. The technique matters too — letting the quinoa steam off the heat and then cool completely before tossing keeps the grains from turning mushy and ensures the herbs stay fresh and bright. A generous squeeze of lemon at the end ties everything together with a clean, citrusy lift that makes this salad taste far more complex than its short ingredient list suggests. It works beautifully as a side, a light lunch, or something to meal-prep ahead since the flavors only get better as they settle.
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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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