Quinoa Tabbouleh Recipe is such a fun refreshing dish for summer. I’m so excited to share this recipe with you because I truly believe it is a must-have on any summer table. Traditionally this salad is made with bulgur, the sprouted seeds of whole wheat that have been cooked and ground down into fine pieces. For this Quinoa Tabbouleh Recipe, we’re using quinoa instead!

Not only is this recipe rich in nutrients, but Tabbouleh has a very rich history too!

Legend has it that Tabbouleh was first created by the Chaldeans in Mesopotamia around 1800 BC. Over time, the recipe made its way to the Phoenicians who were located near the Mediterranean coast. The name tabbouleh, meaning “slightly spicy”, originated from the mountains of Syria and Lebanon. This delicious fresh salad has now become one of the most popular and widely recognized dishes in Middle Eastern cuisine and is eaten all over the world.

This recipe was lovingly created by Andrea Kmecza as a contribution to my cookbook Healthy Fresh Salads. Andrea has an eye for yummy food and styled these photos as well. Keep scrolling for all of the goods!

Quinoa Tabbouleh Recipe by Andrea Kmecza

Vegan | Gluten-free

Prep time: 30 minutes | Cooking time: 20 minutes | Serving size: 4

Ingredients

• 1/4 cup of quinoa
• 1/2 of a small red onion chopped
• 2 cups of chopped flat-leaf parsley (about 1 small bunch)
• 1 cup of chopped cilantro (about half a bunch)
• 2 yellow (or your choice) tomatoes, chopped
• 1 Tbsp. fresh mint, chopped
• 1 Tbsp. fresh basil, chopped (optional)
• 2 Tbsp. olive oil
• 1/4 cup freshly squeezed lemon juice (about 1 lemon)
• Sea salt and pepper to taste

Directions

1. Rinse the quinoa well and drain. Place in a small pan and add 1/2 cup of water and bring to a boil. Cover and lower heat, simmer for 12-15 minutes.  Remove from heat and let it sit covered for 5-10 minutes, then fluff with a fork and allow it to cool completely.
2. While the quinoa is cooking and cooling, chop all your ingredients.
3. Place the cooled quinoa in a large mixing bowl and add the chopped tomatoes, onions, lemon juice and olive oil and mix well.
4. Add the fresh chopped herbs and mix well.
5. Sprinkle with sea salt and fresh ground pepper to taste and toss all your ingredients together. 
6. Store any leftovers in the fridge and consume them within a couple of days, as the herbs will begin to wilt.

Health Benefits of Quinoa

Thousands of years ago, quinoa was a staple food for the Incas and Aztec warriors, but it has made a comeback in recent years in the health food world. This ancient grain is a complete protein, which means that it contains all nine essential amino acids, making it an ideal protein source for vegetarians and vegans.

In addition, quinoa is rich in dietary iron, which is essential for energy production, metabolism, and oxygen transport. It is also a concentrated source of magnesium, which relaxes blood vessels, as well as manganese and copper, which protect the body from free radicals and support bone density. Quinoa is also high in fibre, which helps to reduce LDL or “bad” cholesterol levels.

I love using quinoa to add a nutritional boost to my dishes! Keep scrolling for some fun, creative swaps you can make with quinoa to boost the health factor of your everyday meals!

Health Benefits of Parsley

Parsley is one of the key classic ingredients used in delicious Tabbouleh. Not only does parsley give this salad its fresh flavour, but it also offers a wealth of health benefits that may surprise you.

For starters, parsley is loaded with vitamin K, which is essential for bone health and proper blood clotting. Additionally, this herb is a great source of antioxidants, such as vitamin C, which can boost your immune system.

But that’s not all, parsley can also help freshen your breath after a meal and even support heart health. Thanks to its high concentration of folate, it has the potential to lower homocysteine levels and promote cardiovascular well-being.

With all of these health benefits, it’s no wonder that parsley is considered a superfood by many! Parsley is so easy to incorporate into your diet too. Whether you sprinkle it on your meals as a garnish or use it as a key ingredient in a recipe like this Quinoa Tabbouleh Recipe, parsley is a versatile herb that can enhance the flavour and nutrition of any dish.

Calling All Lemon Lovers!

Although this Quinoa Tabbouleh Recipe is part of my Healthy Picnic Cooking Class, I wanted to spotlight my Lemon Lovers Cooking Class instead. The dressing of this salad is very lemon heavy and if you know me, you know I love a summer citrus boost. If you’re crafting a delicious summer spread and you love lemon like me, you’ll want to add these recipes to your table too!

In my Lemon Lovers Cooking Class, we’ll be making two delicious dishes that showcase the bright and zesty flavours of – you guessed it – lemons!

First on the menu is the Rocket Chicken Salad with Lemon Vinaigrette. This salad is packed with flavour, featuring peppery arugula, tender chicken, and a tangy homemade lemon vinaigrette. The combination of savoury chicken and vibrant lemon creates a dish that’s both satisfying and refreshing.

For dessert, we’ll be making Zesty Lemon Poppy Seed Bites. These sweet and tangy bites are made with wholesome ingredients and are flavoured with lemon juice and poppy seeds. They make for a perfect sweet treat that’s light and refreshing.

These bites are delicious and packed with nutrition from walnuts and chia seeds. They’re also high in protein, healthy fats, and fibre. They contain tryptophan, which precurses serotonin (the happy chemical), and omega-3 fats, which help improve mood.

By learning how to make these dishes in our class, your team will gain new skills to create flavorful and healthy meals in their own kitchens. Plus, they’ll have the opportunity to connect with other lemon enthusiasts! So don your apron and join us for a refreshing and delicious culinary adventure.

If your team is interested in brightening up their tables this summer, email me at info@jesselanewellness.com for more details on how you can set them up for a season of delicious fun!

Quinoa Swap Recipe Roundup

Gluten-free Asparagus Leek Quiche with Quinoa Crust

I love the fresh crunch of asparagus in this summer recipe. Asparagus is in season during the spring and summer which means it has a bright crispy flavour whereas winter asparagus tends to be a bit tough. Leeks are another classic summer veggie that I had to add to this gluten-free quiche. In this recipe, I swap that traditional flour-based quiche crust for this quinoa-based alternative to make this quiche gluten-free and extra nutritious! 

Honey Garlic Salmon with Lemon Green Beans and Garlic Quinoa

Tired of having rice and potatoes on the side of your dinner? Try this Honey Garlic Salmon with Lemon Green Beans and Garlic Quinoa for the perfect savoury and sweet combo. It tastes so fresh and yummy with lemon green beans and garlic-infused quinoa. Salmon is high in two types of healthy omega-3 fat, DHA and EPA. These healthy fats can lower your risk of depression. Swapping quinoa for other starches adds more protein, fibre and mood-boosting B vitamins to your dinner plate! Who doesn’t want that?

Breakfast Quinoa

Ok, this one might be my favourite quinoa swap ever! You might be thinking quinoa for breakfast, what?!?! Yep, this is one of the best ways to get more nutrients in the morning if your go-to breakfast is a bowl of porridge. If you add the right ingredients, quinoa is a great alternative to those morning oats. Breakfast Quinoa is a wonderful vegan and gluten-free breakfast that will keep you feeling full for hours. The quinoa, seeds, and nuts are all packed with protein which will keep you going until lunchtime with no snacks needed. Quinoa is also a source of nine essential amino acids and dietary iron which makes this an especially great breakfast for vegans and vegetarians.