Mediterranean Diet Friendly Vegan Fresh Quinoa Tabouli
This bright, herb-forward grain salad is everything a warm-weather table needs — fresh, vibrant, and packed with flavor from two full bunches of flat-leaf parsley, a generous handful of mint, and a punchy lemon-olive oil dressing. Swapping traditional bulgur for quinoa is a smart move that keeps the dish light while adding a satisfying, slightly nutty bite and a boost of plant-based protein. The technique matters here: letting the quinoa cool completely before tossing it with the vegetables keeps the herbs from wilting and the cucumbers from going soggy, so every forkful stays crisp and clean. Ripe tomatoes, cool English cucumber, and sliced scallion greens round out the bowl with color and crunch, while extra-virgin olive oil ties it all together in the most classically Mediterranean way. It's the kind of dish that actually gets better as it sits, making it ideal for meal prep, potlucks, or a simple weeknight side. Everything in the bowl is whole, plant-based, and minimally processed — exactly the kind of eating this dietary approach is built around.
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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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