Simple Quinoa Tabouli Salad Recipe

By
Patsy Catsos, MS, RDN, LD
Patsy Catsos, MS, RDN, LD, is a nutrition expert with expertise in GI disorders. She is a leader in using the FODMAP approach with IBS patients.
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Patsy Catsos, MS, RDN, LD
Medically reviewed by
Medically reviewed by Richard Fogoros, MD on June 19, 2017
Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. He is Verywell's Senior Medical Advisor.
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Richard Fogoros, MD
Updated on September 20, 2019
quinoa tabouli
Patsy Catsos, MS, RDN, LD
Total Time: 27 min
Prep Time: 15 min
Cook Time: 12 min
Servings: 6 (1 cup each)

Nutrition Highlights (per serving)

153 calories
8g fat
17g carbs
4g protein
Show Nutrition Label Hide Nutrition Label
Nutrition Facts
Servings: 6 (1 cup each)
Amount per serving  
Calories 153
% Daily Value*
Total Fat 8g 10%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 204mg 9%
Total Carbohydrate 17g 6%
Dietary Fiber 3g 11%
Total Sugars 2g  
Includes 0g Added Sugars 0%
Protein 4g  
Vitamin D 0mcg 0%
Calcium 36mg 3%
Iron 2mg 11%
Potassium 282mg 6%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

This tart salad is traditionally made with bulgur wheat, which is high in FODMAPs. Quinoa makes an excellent substitution for the bulgur. Not only is it close in taste and texture, but it’s a great source of fiber and other nutrients.

Ingredients

  • ¾ cup uncooked quinoa
  • 1 1/3 cup water
  • ½ teaspoon salt, divided
  • 3 tablespoons garlic-infused olive oil
  • 3 tablespoons fresh lemon juice
  • ½ teaspoon ground cumin
  • 1 large fresh tomato, diced into 1/4 inch pieces
  • 1/3 cup thinly sliced scallion greens
  • 1 cup sliced cucumber, peeled and diced into 1/4 inch pieces
  • ½ cup chopped fresh parsley
  • ½ cup chopped mint leaves

Preparation

  1. Rinse and drain the quinoa in a fine-mesh sieve. In a 2-quart saucepan, add water, quinoa, and ¼ teaspoon of salt. Cover the pot and bring it to a boil. Reduce heat to a simmer and cook until most of the water is absorbed and the white “tail” of the quinoa seeds are showing 10 to 12 minutes for yellow quinoa, or 12 to 14 minutes for red quinoa. Remove from heat; keep the pot covered for another 5 minutes. Then, drain off any excess water and uncover the pot to cool down the quinoa.

  2. While the quinoa is cooking, in a large serving bowl, whisk together the garlic-infused olive oil, lemon juice, cumin and the remaining salt. Add quinoa to the serving bowl and stir to combine. Let the quinoa continue to cool for about 15 minutes, stirring periodically.

  3. Stir in the tomato, scallions, cucumber, parsley, and mint and refrigerate until cool, about 30 minutes.

Ingredient Variations and Substitutions

Bottled lemon juice can be used instead of freshly squeezed, but the flavor won't be as bright.

Replace lemon juice with ¼ cup red wine vinegar.

Optional additions: ¾ cup crumbled feta cheese (3 ounces), ¼ cup sliced black olives, or ½ cup diced red bell pepper.

For a heartier salad with more fiber and protein, add a 15-ounce can of drained, rinsed chickpeas.

Cooking and Serving Tips

Store leftovers, tightly covered, in the refrigerator for up to 4 days.

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