Quinoa Tabbouleh Salad with Curly Parsley

Kyra Williams for The Upside Blog

by | Updated: May 14th, 2021

Refreshing, light and packed with nutritious ingredients, traditional tabbouleh is made with a type of cracked wheat called bulgur. This gluten-free version calls for quinoa instead and includes super fresh herbs, plus diced cucumber and tomatoes. Vitamin C-rich parsley is the star herb, with the curly variety plumping up the volume. Its bright taste is kicked up with bits of sweet mint and a dressing of olive oil and lemon juice. Tabbouleh is a perfect side to pair with lamb meatballs or baked falafel. And because quinoa is one of the few plant foods considered a complete protein, this dish makes for a great vegetarian main or satisfying lunch.

Quinoa Tabbouleh in Wooden Bowl on Black & White Placemat | Vitacost.com/blog

Quinoa Tabbouleh in Wooden Bowl on Black & White Placemat | Vitacost.com/blog
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Quinoa Tabbouleh Salad with Curly Parsley

Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 4
Calories 224 kcal
Author Kyra Williams




  • 1 cup diced cucumber
  • 1 large tomato diced (around 1 cup)
  • 1 tsp. sea salt
  • 3 bunches curly parsley
  • 1/3 cup chopped fresh mint
  • 1/3 cup thinly sliced green onions


  • 1/3 cup extra virgin olive oil
  • 3 Tbsp. lemon juice
  • 1 garlic clove minced


  • Feta cheese
  • Kalamata olives


  1. Rinse quinoa in fine mesh strainer under cool, running water.
  2. In saucepan over medium heat, heat olive oil, then add quinoa, stirring constantly until any water evaporates and quinoa is toasted (about 2 minutes).
  3. Add vegetable broth and salt; bring to boil. Stir, then lower heat to lowest setting and cover. Cook 15 minutes.
  4. Remove pot from heat and let stand, covered, for five minutes. Set aside to cool.
  5. In bowl, combine diced tomato, cucumber and sea salt, toss together and let sit for 10 minutes.
  6. Remove thick stems from parsley, then finely chop leaves by hand or in food processor.
  7. Strain liquid from tomato/cucumber mixture.
  8. In large bowl combine parsley, mint, green onion, quinoa and tomato/cucumber mixture.
  9. In small bowl, mix together dressing ingredients, then pour over salad and toss.
  10. If desired, add feta cheese and Kalamata olives.

Recipe Notes

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Nutrition Facts
Quinoa Tabbouleh Salad with Curly Parsley
Amount Per Serving
Calories 224 Calories from Fat 180
% Daily Value*
Fat 20g31%
Saturated Fat 3g15%
Sodium 900mg38%
Potassium 221mg6%
Carbohydrates 10g3%
Fiber 2g8%
Sugar 2g2%
Protein 2g4%
Vitamin A 681IU14%
Vitamin C 14mg17%
Calcium 30mg3%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.


Kyra Williams

Kyra Williams hasn’t always been fit. She used to be quite the opposite, in fact. During her college years, she lived on pizza and beer and packed on an unhealthy amount of pounds, due to total inactivity. One day, something clicked, and Kyra knew it was time to lose the weight. Since that time, she’s fallen so in love with fitness that she’s made it her life’s work to help others to make the changes they need to become fit, active and healthy.

Kyra is a self-employed, NASM-certified online personal trainer and nutrition expert, Crossfit Level One Trainer, USA Weightlifting and USA Powerlifting Coach, and she’s helped women all over the world through her online training services and training programs. For more info or to connect with Kyra, visit kyrawilliamsfitness.com.