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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
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.
- Sheet Pan Cod
- Lemon Garlic Chicken Thighs
- Baked Halibut
- Mustard Salmon
- Garlic Scallops
- Crispy Oven Fried Salmon
- Lemon Garlic Shrimp
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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Healthy Tabbouleh Quinoa Salad
This Healthy Tabbouleh Quinoa Salad has quinoa instead of bulgur. A low calorie Mediterranean salad recipe packed with fresh vegetables! Gluten Free + Low Calorie + Vegan
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 tbsp fresh mint chopped
For the Dressing
- 1 garlic clove minced
- 1/4 cup red wine vinegar
- 1 tbsp extra virgin olive oil
- 1 lemon juiced
- 1/2 tbsp oregano dried
Instructions
Cook the quinoa according to package instructions. When finished cooking, remove from the heat and fluff with a fork. Set aside.
Chop the vegetables for the salad and add them to a large bowl.
In a seperate bowl, stir together the dressing ingredients then add the dressing and quinoa to the vegetables. Stir together. Chill in the refrigerator for 20 minutes then serve!
Salads keep in the refrigerator up 5-7 days.
Recipe Notes
- Each serving is ~2/3 cup.
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