Name: Healthy Tabbouleh Quinoa Salad
Prep time: 15 min
Cook time: 20 min
Total time: 55 min
Ingredients: 1/2 cup unocooked quinoa; 1 1/2 cups English cucumber (chopped); 1 cup grape tomatoes (sliced); 1/4 cup red onion (diced); 1/2 cup fresh flat-leaf parsley (chopped); 2 tablespoons fresh mint (chopped); 1 garlic clove (minced); 1/4 cup red wine vinegar; 1 tablespoon extra virgin olive oil; 1 lemon (juiced); 1/2 tablespoon oregano (dried)

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This Healthy Tabbouleh Quinoa Salad is a low calorie Mediterranean salad recipe packed with fresh vegetables and refreshing flavors! Quinoa substitutes traditional bulgur in this recipe to make it gluten-free. Gluten Free + Low Calorie + Vegan

This Healthy Tabbouleh Quinoa Salad has quinoa instead of bulgur. A low calorie Mediterranean salad recipe packed with fresh vegetables.

Wholesome, cool salads is where it's at this summer - especially when the heat turns up to 118 like it's been in Phoenix. I've been loving chickpea tomato cucumber salad, low calorie pasta salad for dinner and now I have this HEALTHY TABBOULEH QUINOA SALAD to add to the mix!

It's light, refreshing and everything you ever wanted in a salad. I love it as a side served with a protein for a complete {and easy} dinner or to serve as an appetizer.

What Makes This Tabouli Salad Healthy?

Tabbouleh, sometimes spelled Tabouli, is a simple Mediterranean salad of finely chopped vegetables, lots of parsley and bulgur. This recipe swaps the bulgur which is not gluten-free with quinoa which is gluten-free. Here's a few more reasons why this Tabouli is healthier for you!

Low Calorie - As I've mentioned a million times, calories are not everything. The numbers matter, but the nutrient density of the food that comprises the calorie number is what matters most for weight loss for women over 35. I talk more about this in my free weight loss class.
Gluten Free - This recipe is naturally gluten free, vegetarian and vegan friendly.
Higher Fiber - Each serving has 3 grams of fiber. High fiber is so important to weight loss and for hormones. I talk about this in my free weight loss class too!
Higher Protein - Each serving is 4 grams of protein. Protein stabilizes hunger and cravings. Very important if you want to lose fat and maintain that loss.
Nutrient Dense - This recipe is made with tons of plants making it very nutrient dense.

Ingredients For Tabbouleh Salad With Quinoa

Here are the ingredients you need to make the salad. You will also need a pot to cook the quinoa and a large mixing bowl to combine the ingredients.

Quinoa
Grape Tomatoes
English Cucumber
Red Onion
Parsley
Mint
Oregano
Red Wine Vinegar
Extra Virgin Olive Oil
Lemon

How To Make Tabouli Gluten Free

Traditional Tabouli (Tabbouleh) is made with bulgur which is not a gluten free grain. This gluten free version uses quinoa instead of bulgur to make it gluten free friendly!

To make a Tabouli Salad with Quinoa start by making the quinoa according to the package instructions. Remove the salad from the heat and fluff with a fork. Set aside.

Chop the vegetables (except the garlic) and add to a large mixing bowl. In a separate bowl combine the lemon, olive oil, garlic and red wine vinegar. Add the mixture to the vegetables along with the quinoa. Stir to combine, chill 20 minutes before serving.

What To Serve With Tabbouleh Quinoa Salad

You can serve this healthy Mediterranean salad recipe as an appetizer along with other healthy appetizers at a gathering or for dinner, but you can also serve Tabbouleh Quinoa Salad as a side. To make it a complete meal, add a protein on the side like tuna, salmon or chicken. Here's a few more ideas to make it a complete meal.

How To Store Tabouli Salad

This yummy Tabouli salad recipe will keep in the refrigerator 5-7 days in an airtight container. I do not recommend freezing it as the vegetables will get soggy and I do not recommend serving beyond the 7 days.

Substitutions For Healthy Tabbouleh Quinoa Salad

Here are the substitutions I recommend for this salad. Please remember that when you make substitutions or omissions it will change the nutritional values of the recipe that you see below in the recipe card.

Quinoa - Brown rice, bulgur (not gluten free) or lentils could be substituted. Broccoli rice or cauliflower rice could be substituted for a low carb or Paleo version.
Mint - Can be omitted.
Parsley - The parsley is the key ingredient that makes this a Tabbouleh salad. If you have an aversion to parsley, I recommend swapped with a leafy green like kale, red chard, watercress, collard greens, spinach or cabbage. I recommend finely chopping them like you would the parsley.
Oregano - Can be omitted, but omitting it will make this salad flavorless. The oregano really is key for flavor.
Red Onion - White onion or scallions can be substituted.
Grape Tomatoes - Any tomato variety can be used.
Red Wine Vinegar - The red wine vinegar, like the oregano, is really key to the flavor of this salad. You could replace with champagne vinegar or white vinegar, but the flavor will not be the same.
Cucumber - Zucchini or eggplant could be substituted.
Additions - Olives, artichokes and feta cheese would make wonderful additions!

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