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Quinoa Salad Recipe: Tabouli the "Super" Salad

Updated on August 25, 2013
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Vespa's recipes have appeared in "Midwest Living" & "Taste of Home" magazines. She belongs to "Cook's Recipe Testers" for Cooks Illustrated.

Authentic-Style Tabouli
Authentic-Style Tabouli | Source

A Recipe for Tabouli (Tabouleh), or Quinoa Salad

“Superfood” is a marketing buzz word used to describe foods with high nutrient or phytochemical content. But have you ever heard of a "Super" Salad? Tabouli definitely fits the description for a super salad. If there was ever a dish to stave off the common cold, this is the one. The main ingredients of parsley, lime juice and garlic all boast cold-fighting compounds.

The 4 ounces of lime juice that dress this salad contain approximately 60% of the RDA of Vitamin C for an adult. If you make authentic tabouli with 3 cups of chopped parsley, you’ll get another 320 mg of Vitamin C and 20,200 IU of Vitamin A. Both vitamins strengthen the body’s immune system. So why drink that glass of fizzy, artificially flavored Vitamin C when you can enjoy this lemony, garlicky salad instead?

Studies have shown that eating garlic, which contains allicin, reduces one’s risk of contracting a cold by 50%. Taking garlic after contracting a cold will help reduce its duration and severity. Quinoa, which replaces the bulgar wheat of traditional tabouli and therefore makes this a gluten-free salad, contains the amino acid lysine which is essential for tissue growth and repair.

One word of caution: pregnant women should not consume parsley as it contains a uterine stimulating compound that may induce premature labor. So are you ready to try this quick, delicious and easy-to-make Super Salad?


Tips

  • Purchase the freshest produce available.
  • If the tomatoes are very juicy, seed before chopping.
  • This basic tabouli salad contains less parsley and more quinoa than the authentic recipe.
  • Authentic tabouli is basically parsley salad with a sprinkling of bulgar wheat. To make an authentic and healthy salad, triple the parsley (3 cups chopped) and reduce the quinoa by half (1 ounce).
  • It's easy to chop parsley in a food processor. Notice in the lead photo (above) the parsley has been machine-chopped, whereas the final photo (below) shows parsley roughly hand-chopped.


5 stars from 6 ratings of Authentic Tabouli Recipe

Tabouli Salad

Prep time: 15 min
Cook time: 20 min
Ready in: 35 min
Yields: Serves 6

Tabouli Salad

  • 2.5 ounces (80 grams) quinoa
  • 4 medium (about 1 lb.) tomatoes
  • 1 medium cucumber, seeded
  • 5 green onions
  • large bunch (1 cup chopped) parsley
  • 4 garlic cloves, pressed or minced
  • 1/2 cup Key lime or lemon juice, freshly squeezed
  • 1/4 cup olive oil, extra virgin
  • 1/2 teaspoon cumin, ground
  • 2 teaspoons kosher salt
  • 1/2 cup fresh mint leaves
Click thumbnail to view full-size
Start with fresh vegetables (green onion, tomato, mint)Dice......or finely chop
Start with fresh vegetables (green onion, tomato, mint)
Start with fresh vegetables (green onion, tomato, mint)
Dice...
Dice...
...or finely chop
...or finely chop
  1. Prepare the quinoa according to package directions, cooking it for about 20 minutes. Allow to cool.
  2. Finely chop the tomatoes, cucumber, green onions and parsley. It is best to use a food processor for this task, especially for chopping the parsley.
  3. In a blender or food processor container place the garlic, lime juice, olive oil, cumin, salt and mint leaves. Blend thoroughly.
  4. Combine the veggies and the cooled quinoa. Toss with the dressing.
  5. Enjoy!
Tabouli Salad
Tabouli Salad | Source

Serving Suggestions


Comments

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  • vespawoolf profile image
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    vespawoolf 3 years ago from Peru, South America

    WhatToCook, I'm glad you're going to try these delicious and super healthy salad. How nice that you already use quinoa. Thanks for coming by!

  • WhatToCook profile image

    Brenda 3 years ago from Springfield, MO

    I love Tabouli salad and this looks so good, and I'm always looking for new ways to use my Quinoa. Thanks for sharing, I'm going to give this a try tonight. Voted up and shared.

  • vespawoolf profile image
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    vespawoolf 3 years ago from Peru, South America

    RTalloni, I'm glad this recipe inspired you to transplant your volunteer parsley plants. This is a delicious and healthy salad and I hope you enjoy it! Thanks for the comment and pin. I'll have to take a peek. : )

  • RTalloni profile image

    RTalloni 3 years ago from the short journey

    This does look like a super-food salad and I believe I will transplant some volunteer parsley plants into my veggie garden today. Thanks for a recipe with ingredients that can't fail to be delicious! Pinning to my Ways w/ Food: Fruits/Veggies board.

  • vespawoolf profile image
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    vespawoolf 4 years ago from Peru, South America

    RogeneRobbins, we now prefer quinoa tabouli. I hope you enjoy it, too! Thanks for coming by.

  • profile image

    Rogene Robbins 4 years ago

    I've thought tabouli could be made with quinoa, but haven't gotten around to trying it yet. Your recipe looks good, will have to give it a try.

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    Silva Hayes, I'm glad you're going to make this delicious salad. It's so healthy, too!

  • Silva Hayes profile image

    Silva Hayes 4 years ago from Spicewood, Texas

    Making it tonight!

  • vespawoolf profile image
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    vespawoolf 4 years ago from Peru, South America

    Hawkstryker, I'm glad you have some quinoa to use it! You may make it a regular purchase once you've tried this salad. Enjoy!

  • Hawkstryker profile image

    Matt Dawes 4 years ago from England

    Going to have to try this, I've had some quinoa in my cupboard for ages! Now time to put it to use, thank you, brilliant hub. :-)

  • vespawoolf profile image
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    vespawoolf 4 years ago from Peru, South America

    PeggyW, we also enjoy the bulgar wheat but here in Peru, quinoa is much easier to find and higher in protein, as you mentioned. I hope you enjoy it as much as we do! Thanks for coming by.

  • Peggy W profile image

    Peggy Woods 4 years ago from Houston, Texas

    I found some bulgar wheat in our pantry and made Tabouli using it up. Have loads of parsley in our garden. So next time, I will be using the quinoa in place of the bulgar wheat. Should also keep us satisfied longer as it has a higher protein content. Thanks again for writing this hub. :)

  • vespawoolf profile image
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    vespawoolf 4 years ago from Peru, South America

    Debby Bruck, I'm glad you also enjoy the health benefits of quinoa. Of course, here in Peru it's quite abundant and inexpensive, too. Thank you for taking the time to read and comment.

  • Debby Bruck profile image

    Debby Bruck 4 years ago

    Hi Vespa ~ Another fabulous recipe to try. I serve quinoa often and when tomatoes are in season, oohh-la-la! South of the Border. Parsley has so many healthy properties, too. Blessings, Debby

  • vespawoolf profile image
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    vespawoolf 4 years ago from Peru, South America

    Micki S, I'm glad you enjoyed the recipe and photos. I'm sure you can find a way to make yours unique, too! I hope you publish it anyway. : ) Thanks for coming by.

  • vespawoolf profile image
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    vespawoolf 4 years ago from Peru, South America

    Suzie, as always thank you for your enthusiastic comment! This really is a cold-fighting combo. I'm going to make some today to fight off the rainy spring blues. : ) It's always nice to hear from you!

  • MickiS profile image

    MickiS 4 years ago from San Francisco

    Rated 5 stars, Vespawoolf! I was just working on a version myself with quinoa, and you beat me to it...with beautiful photos to boot. Another wonderful food Hub.

  • Suzie HQ profile image

    Suzanne Ridgeway 4 years ago from Dublin, Ireland

    Hi vespa,

    LOVED this! Delighted to see all the big hitters fight the dreaded cold, like Garlic which I adore using! Great tips on juicy tomatoes and loved seeing bulgar wheat used in the traditional which I love too!

    Another tasty delight from your busy kitchen in Peru, voted across the board and shared! :-)

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    Yes, it truly is a super salad especially with the extra parsley. Enjoy and thanks so much for coming by, GinaBina4!

  • GinaBina4 profile image

    Gina 4 years ago from West Tennessee

    This looks great & very healthy. I can hardly wait to try it.

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    Deborah Brooks, quinoa is a seed common in the Andes mountains and now becoming popular in the US. It's very nutritious, high in protein and contains plenty of trace minerals and amino acids. You can find it in health food stores and the gourmet or health section of many grocery stores. I hope you can try it! Enjoy the recipe and thanks for the share and comment.

  • Deborah Brooks profile image

    Deborah Brooks Langford 4 years ago from Brownsville,TX

    this recipe looks great I don't know what quinoa is though.but I can use the rest of the ingredients ..

    I will share on cooking time

    Debbie

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    Kerry43, enjoy! It really is a super healthy salad. Thanks for taking the time to read and comment.

  • profile image

    Kerry43 4 years ago

    My goodness, this looks amazing. I have always meant to try this dish, but for no particular reason, I haven't. I will make a point of preparing this over the weekend. I am a fresh fruit and veggie-a-holic!

    Thank you for sharing with us.

    Sincerely,

    Kerry

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    b.Malin, I hope you and your relatives enjoy this delicious and healthy salad. Thank you for taking the time to come by!

  • b. Malin profile image

    b. Malin 4 years ago

    Sounds good, and certainly an easy Recipe to follow. I have so many Relatives with a Gluten problem, so I'll be Book Marking this one! Thanks for sharing.

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    Yes, I agree! It's so much healthier and yummier with the quinoa. Besides, it's easy to come by in Peru. Thank you for taking the time to read and comment, Letitialicious. You're a busy woman these days!

  • Letitialicious profile image

    Letitialicious 4 years ago from Paris via San Diego

    Yummy! Just the thing to go with your Baba Ganoush. Now that I've tried tabouli with quinoa, I'll never go back to bulgar.

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    Suzettenaples, I'm glad you enjoyed reading about tabouli. It really is a great addition to a healthy diet. Enjoy and thank you for taking the time to read and comment!

  • suzettenaples profile image

    Suzette Walker 4 years ago from Taos, NM

    Beautiful article. I finally know what tabouli is - I have heard so much about it but never actually knew what it was until I read this recipe. It does sound good and I love parsley. I will have to try this and I will try it with the quinoa which I have heard so much about also. Thanks for sharing this recipe.

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    Peggy W, since it's both healthier and tastier with the quinoa, now l never make it with bulgar wheat. Plus, it's easy for us to get quinoa here in Peru. I'm glad this hub reminded you to make it again! It's a great part of a healthy diet. Thank you for coming by to see me! I appreciate the comment and votes.

  • Peggy W profile image

    Peggy Woods 4 years ago from Houston, Texas

    We love Tabouli salads and I have made it several times. After reading this hub, you can be sure that I will be making it again soon. 5 star rating and up votes! Thanks for sharing your recipe using quinoa in place of Bulgar wheat. I'll be sharing it as well!

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    Alocsin, I'm glad you found the recipe useful. It's rare to find one so deicious and beneficial as well. And it's easy to make, especially with a food processor. Thanks so much for the comment, vote and share!

  • alocsin profile image

    alocsin 4 years ago from Orange County, CA

    I love this salad but never knew or tried to make it at home. This will be a useful addition to our recipe stash. Voting this Up and Useful. SHARED.

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    Olde Cashmere, you would definitely know about the health benefit of these ingredients! It truly is a super salad. Thank you for taking the time to vote, share and comment.

  • Olde Cashmere profile image

    Olde Cashmere 4 years ago from Michigan, United States

    Thank you vespawoolf for sharing these amazing recipes. The ingredients in this makes it super healthy and I can tell the taste would be excellent. Voted up, sharing, and rating useful and awesome :)

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    Donnah75, I'm glad you're able to work these delicious dishes into your week's meal plans. It's a nice way to enjoy a meatless evening. Thank you for the vote and share!

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    Missolive, I hope you enjoy the tabouli! It's a great salad that can be made any time of year. Thank you for the comment and vote!

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    Unknown spy, I hope it gets you through the cold and flu season! It's a great salad that can be made any time of year. Thank you for taking the time to comment!

  • donnah75 profile image

    Donna Hilbrandt 4 years ago from Upstate New York

    Another yummy recipe. Thank you! I think I will make this with the baba ganoush for dinner some night this week. Keep these great recipes coming :) Voted up and shared.

  • missolive profile image

    Marisa Hammond Olivares 4 years ago from Texas

    Looks great and easy to make too! I'll give this healthy recipe a try. Voted up!

  • unknown spy profile image

    IAmForbidden 4 years ago from Neverland - where children never grow up.

    Wow!! amazing super recipe! i love this tabouli salad you've posted. thank you for this new recipe.

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    Billybuc, who knows? Maybe you'll like it! My hubby isn't a vegetable lover and even he eats tabouli. By the way, he's your biggest fan. Today, before you came by, I said "Billybuc hasn't been by lately" and he said, "Don't complain! He's a very busy, popular man!" So you have more followers than even your numbers show. : ) Thanks so much for the comment!

  • billybuc profile image

    Bill Holland 4 years ago from Olympia, WA

    I'm afraid to show this hub to Bev; she will have me eating it tomorrow. :)

    I'm sure this is very good for me; maybe that's why I'm cringing. LOL

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    Denisemai, this is an incredibly nutrient-rich salad and with the quinoa to boot, it pushes it over the top. Thanks so much for coming by and for the comment and vote!

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    AudreyHowitt, the extra parsley in the authentic version is so healthy. I love garlic, parsley and lime so this is one of my favorite salads. I hope you enjoy it!

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    Jackie Lynnley, thanks so much for coming over to see me. Enjoy the tabouli. It's delicious and sooo healthy!

  • denisemai profile image

    Denise Mai 4 years ago from Idaho

    Tabouli salad is a super food and it's delicious, you say? What good news. I love tabouli. Thanks for sharing your recipe. Voted up and rated with 5 stars!

  • AudreyHowitt profile image

    Audrey Howitt 4 years ago from California

    I am going to have to make it this way--I have been missing my tabouli

  • Jackie Lynnley profile image

    Jackie Lynnley 4 years ago from The Beautiful South

    I have just recently got to know Quinoa and this gives me another recipe to enjoy it with, thank you!

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    Carol7777, it's just as delicious with quinoa and much more nutritious, as well. Thank you for coming by and for the vote and comment!

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    MamaKim, I always enjoy your enthusiastic comments. : ) Have a ladleful and enjoy! Thanks so much for the vote and share.

  • carol7777 profile image

    carol stanley 4 years ago from Arizona

    I always thought this dish had to be prepared with Bulgar wheat. This sounds delicious and mostly an interesting way to serve Quinoa. Thanks for sharing..Voted up and will have to bookmark.

  • Mama Kim 8 profile image

    Sasha Kim 4 years ago

    Oh my this sounds amazing! Had me a ladle and I'll eat the whole bowl in just 2 minutes ^_^ I just love your recipes! Voting a bunch and sharing all over the place!

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