Quinoa Tabouli Salad

Quinoa Tabouli Salad: Fresh, Bright & Perfectly Balanced

Tabouli is one of those salads that feels light and fresh but actually keeps you satisfied. This quinoa version swaps the traditional bulgur for protein-packed quinoa — which means it's filling without the heaviness, and it works beautifully for meal prep, potlucks, or just a brilliant summer lunch.

The secret? Soaking the quinoa first, then cooking it like pasta — this simple step reduces the natural compounds that can feel heavy on digestion and makes the texture perfectly fluffy. Add bright herbs, crisp vegetables, and a tangy mint-garlic dressing, and you've got a salad that's as good for your body as it is delicious.

Perfect served on lettuce leaves, alongside roasted veggies, or just on its own.

Quinoa Tabouli Salad

Serves 4–6

Ingredients

• 200g quinoa (white, red, or a mix)
• 500ml filtered water
• 2g Celtic sea salt (plus extra for cooking and seasoning)
• 200g cucumber, diced small
• 50g fresh parsley, finely chopped
• 40g fresh mint, finely chopped
• 3 spring onions  finely sliced
• 150ml Mint-Garlic Dressing (see recipe below)
• Lettuce leaves for serving (optional)

Directions

1. Prep the quinoa: Rinse quinoa thoroughly under cold running water, then soak in plenty of water for at least 8 hours (overnight is easiest). Drain well before cooking.
2. Cook like pasta: Bring a large pot of salted water to a boil. Add the drained quinoa and boil for 12–14 minutes. Drain through a fine sieve (this cooking method naturally reduces compounds that can feel heavy on digestion). Spread on a tray to cool completely.
3. Assemble: Once cooled, toss quinoa with cucumber, parsley, mint, and spring onions.
4. Dress: Pour the Mint-Garlic Dressing over the salad and toss gently to combine. Season with extra sea salt and black pepper to taste.
5. Chill: Cover and refrigerate for at least 30 minutes before serving. This allows the flavours to meld beautifully.
6. Serve: Spoon onto lettuce leaves if you like, or serve as is. It keeps well in the fridge for up to 3 days.

Mint-Garlic Dressing

Makes about 200ml

Ingredients

• 60ml fresh lemon juice (about 2 lemons, to taste)
• 120ml organic, unfiltered [link: olive oil]
• 2 garlic cloves, minced
• 15g fresh mint leaves, finely minced
• 2g [link: sea salt]
• Pinch of black pepper

Directions

1. Add lemon juice, mint, and garlic to a blender or food processor. Pulse to combine.
2. With the blender running on low, slowly drizzle in the olive oil. This creates a light emulsion that coats the quinoa beautifully without being too heavy.
3. Season with sea salt and black pepper to taste. Start with less lemon juice if you prefer it less tangy — you can always add more.
4. Use immediately, or store in a clean jar in the fridge for up to 3 days.

Tip: If you don't have a blender, finely mince everything by hand and whisk the dressing together in a bowl.

Why Quinoa Works So Well Here

Quinoa is one of those ingredients that sounds fancy but is actually straightforward to cook well — especially with this method. It's a complete protein (meaning it has all nine amino acids your body needs), it's naturally gluten-free, and soaking + boiling like pasta makes it easy to digest.

Make It Your Own

Once you've got the base, this salad is endlessly adaptable. Try:

• Adding 50g crumbled feta or chickpeas for extra protein
• Swapping mint for basil or coriander
• Adding 100g roasted capsicum or sun-dried tomatoes for depth
• A splash of apple cider vinegar in the dressing for extra tang
• Toasted nuts (pine nuts or pumpkin seeds) for crunch

Your Summer Staple Sorted

This is the kind of salad that tastes even better the next day, which makes it perfect for meal prep. Make a batch on Sunday, and you've got brilliant lunches ready to go all week — whether you're at your desk, at a picnic, or just wanting something light and nourishing.

Stock your pantry with quality quinoa, olive oil and celtic sea salt and you'll find yourself making this salad on repeat.

Happy cooking. 🥗