Lupin Free Vegan Fresh Quinoa Tabouli
This bright, herb-forward grain salad is the kind of dish that makes you want to eat more vegetables without even trying. Fluffy quinoa stands in for the traditional bulgur, making it a naturally gluten-adjacent swap that keeps every ingredient clean and straightforward — no flour-based grains, no legume flours, nothing that tends to sneak into packaged foods and cause concern. Two generous bunches of flat-leaf parsley do the heavy lifting here, joined by fresh mint, juicy tomatoes, crisp cucumber, and a sharp lemon-and-olive-oil dressing that ties it all together beautifully. The trick to getting the texture right is letting the quinoa cool completely before tossing, so it stays light and separate rather than clumping into the herbs. Everything in this bowl is whole, recognizable, and easy to source, which means you can skip the label-reading anxiety that comes with store-bought grain salads or pre-seasoned mixes. It works equally well as a vibrant side dish or a satisfying light lunch on its own, especially with an extra squeeze of lemon right before serving.
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!