Quinoa tabbouleh with feta is a modern, protein-packed twist on the classic Levantine salad. Instead of bulgur, fluffy quinoa soaks up the bright lemon dressing, while plenty of fresh parsley, mint, tomatoes, and cucumber keep it crisp and refreshing. Crumbled feta adds a salty, creamy finish that balances the herbs—making this a satisfying side or a light main dish.
Ingredients
- 1 cup (170 g) dry quinoa, rinsed
- 1 ½ cups (355 ml) water
- ¼ cup (60 ml) extra-virgin olive oil
- 3 tablespoons (45 ml) fresh lemon juice (from about 1 ½ lemons)
- 1 small garlic clove, minced
- ½ teaspoon salt, plus more to taste
- ¼ teaspoon black pepper
- 1 cup (150 g) cherry tomatoes, halved or quartered
- 1 English cucumber, diced (about 1 ½ cups / 200 g)
- 3 green onions, thinly sliced (white and green parts)
- 1 cup (40 g) fresh flat-leaf parsley, finely chopped
- ½ cup (20 g) fresh mint leaves, finely chopped
- ¾ cup (115 g) crumbled feta cheese
Instructions
- Rinse the quinoa in a fine-mesh strainer under cold water for about 1 minute. This removes the bitter coating (saponin).
- In a medium saucepan, combine the rinsed quinoa and water. Bring to a boil over high heat, then reduce heat to low, cover, and simmer for 15 minutes, or until the water is absorbed and the quinoa is tender.
- Remove the saucepan from heat and let it sit, covered, for 5 minutes. Then fluff with a fork and spread the quinoa on a large baking sheet to cool completely, about 10 minutes. (Spreading it out speeds cooling and prevents a mushy salad.)
- While the quinoa cools, make the dressing: in a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and pepper.
- In a large serving bowl, combine the cooled quinoa, tomatoes, cucumber, green onions, parsley, and mint. Pour the dressing over the top and toss well to coat.
- Gently fold in the crumbled feta. Taste and adjust seasoning with more salt or lemon juice if needed.
- Serve immediately, or refrigerate for 30 minutes to let the flavors meld. Bring to room temperature before serving if chilled.
Tips
- Cool the quinoa completely: Adding warm quinoa to the vegetables will make them limp and wilt the herbs. Spread it on a tray and let it cool for at least 10 minutes.
- Dry the herbs well: After washing parsley and mint, pat them thoroughly dry with a towel. Excess water makes the salad watery and dilutes the dressing.
- Substitute bulgur: If you prefer a more traditional tabbouleh, swap the quinoa for 1 cup (140 g) fine bulgur. Soak it in 1 cup (240 ml) boiling water for 20 minutes, then drain and cool.
- Make it ahead: You can prep the quinoa and chop the vegetables up to a day in advance, but add the dressing and feta just before serving to keep everything crisp.
Serving Suggestions
Serve this quinoa tabbouleh as a side dish alongside grilled chicken, lamb kofta, or falafel. It also works well as a filling for pita pockets with extra hummus, or as a topping for a bed of leafy greens. For a heartier meal, add a can of drained chickpeas (about 1 ½ cups / 250 g) to turn it into a main-dish salad.
Variations
- Add protein: Stir in 1 cup (150 g) of cooked chickpeas, diced grilled chicken, or flaked salmon.
- Swap the cheese: Use crumbled goat cheese or diced halloumi (pan-fried until golden) instead of feta.
- Add crunch: Toss in ½ cup (60 g) of toasted pine nuts, walnuts, or slivered almonds.
- Change the herbs: Replace half the mint with fresh dill or cilantro for a different flavor profile.
Storage and Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. The salad is best served cold or at room temperature; no reheating needed. If the salad seems dry after refrigeration, drizzle with a little olive oil and a squeeze of lemon juice before serving. The herbs will lose some brightness over time, so it’s best eaten within 2 days for peak freshness.
Frequently Asked Questions
Can I use white or red quinoa? Yes, any color of quinoa works. Red quinoa holds its shape slightly better and adds a nuttier flavor, while white is fluffier. Cooking time is the same.
Do I need to rinse quinoa? Yes, rinsing removes the natural saponin coating that can taste bitter or soapy. Even if the package says pre-rinsed, a quick rinse is a good safety measure.
Can I make this without feta? Absolutely. Omit the feta for a vegan version, or replace it with diced avocado for creaminess. Add a pinch of salt if skipping the feta, as it adds saltiness.
Why is my tabbouleh watery? This usually happens if the quinoa wasn’t cooled completely, or if the tomatoes and cucumber released too much juice. To fix, drain any excess liquid before serving, and next time seed the cucumber and pat the tomatoes dry.
Can I freeze quinoa tabbouleh? Not recommended. The vegetables and herbs become mushy and watery after thawing, and the texture of the quinoa degrades. It’s best fresh or within 3 days of refrigeration.
Is this gluten-free? Yes, quinoa is naturally gluten-free, and the rest of the ingredients are too. Just ensure your feta and other add-ins are certified gluten-free if you have celiac disease.
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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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