Whole Wheat Tabouli with Quinoa

Name: Whole Wheat Tabouli with Quinoa
Prep time: 15 min
Total time: 15 min
Yield: 4 servings
Ingredients: 1 cup whole wheat bulgur; 1 cup cooked quinoa; 1 cup chopped parsley; 1/2 cup mint leaves, chopped; 1 large tomato, chopped; 1 cucumber, diced; 1/4 cup red onion, finely chopped; Juice of 1 lemon; 3 tablespoons extra virgin olive oil; Salt and pepper to taste

Highlighted under: Healthy Meals Quick

I love making Whole Wheat Tabouli with Quinoa for a fresh, vibrant meal that’s both nutritious and flavorful. This dish combines the heartiness of whole wheat with the protein-packed benefits of quinoa, making it perfect for lunch or dinner. The burst of fresh herbs and tangy lemon juice elevates it to another level, and I enjoy customizing it with seasonal vegetables. It’s an easy recipe that comes together quickly, allowing me to enjoy a delicious, guilt-free meal any day of the week.

Created by

Lena

Last updated on 2026-02-05T15:53:27.974Z

When I first decided to try adapting the traditional tabouli recipe, I was fascinated by how well whole wheat and quinoa complemented each other. The nutty flavor of the quinoa adds a delightful texture, while whole wheat bulgur keeps everything grounded. I remember the first time I served it to my friends; they were surprised to learn that such a filling dish could be so light and refreshing!

One tip I’ve learned is to give the salad some time to rest after making it. Allowing it to sit for about 10 minutes lets the flavors meld beautifully, resulting in a more cohesive dish. Adding a splash of olive oil just before serving enhances the richness and makes each bite more satisfying!

Why You Will Love This Recipe
Nutritious and packed with protein from quinoa.
Fresh herbs provide a burst of flavor with each bite.
Versatile: customize with your favorite vegetables.

The Role of Whole Wheat Bulgur

Whole wheat bulgur is the foundation of this tabouli, providing a hearty texture that balances the lighter ingredients. It absorbs the lemon juice and olive oil beautifully, enhancing its flavor. When soaking the bulgur, make sure the water is hot but not boiling to avoid mushiness. A good guideline is to check after 10 minutes; it should be tender yet chewy, achieving the perfect bite in your salad.

Using the coarse variety of bulgur will lead to a great texture contrast in your dish, but if you can't find it, you can substitute it with quinoa or fine couscous. However, keep in mind that these alternatives might change the nutritional profile and flavor slightly. For an even nuttier taste, you could toast the bulgur in a dry skillet for a few minutes before soaking.

Choosing Seasonal Vegetables

One of the joys of making tabouli is the ability to personalize it with seasonal vegetables. Fresh, crunchy choices like bell peppers or radishes can add a wonderful color and texture contrast. If you're using vegetables that release water, such as cucumbers, consider deseeding them to prevent the salad from becoming too soggy. I always recommend tasting the mixture after adding veggies; adjust with salt and lemon as needed to balance flavors.

In the summer, adding grilled vegetables like zucchini or asparagus imparts a smoky flavor that complements the freshness of the herbs. For colder months, diced roasted squash or even steamed broccoli florets can work well. Just ensure that whichever vegetables you choose are as fresh as possible, as they significantly impact the overall taste of the salad.

Ingredients

For the Salad

1 cup whole wheat bulgur
1 cup cooked quinoa
1 cup chopped parsley
1/2 cup mint leaves, chopped
1 large tomato, chopped
1 cucumber, diced
1/4 cup red onion, finely chopped
Juice of 1 lemon
3 tablespoons extra virgin olive oil
Salt and pepper to taste

Instructions

Prepare the Bulgur

Place the whole wheat bulgur in a bowl and cover it with hot water. Allow it to soak for about 10 minutes, then drain and fluff with a fork.

Mix the Ingredients

In a large bowl, combine the soaked bulgur, cooked quinoa, parsley, mint, tomato, cucumber, and red onion.

Dress the Salad

In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper. Pour the dressing over the salad mixture and toss gently to combine.

Serve

Let the tabouli sit for at least 10 minutes before serving. This allows the flavors to meld beautifully.

Pro Tips

For added flavor, consider incorporating other vegetables like bell peppers or shredded carrots. You can also substitute lime juice for lemon for a different zest!

Make-Ahead Storage Tips

Whole Wheat Tabouli with Quinoa can be made ahead of time and stored in the refrigerator, making it a great option for meal prep. Just be sure not to add the dressing until you're ready to serve. The flavors will intensify overnight, so I find it best to let it chill for at least two hours, which enhances the herb flavors while maintaining the fresh crunch of the vegetables.

In an airtight container, the tabouli will keep well in the fridge for up to four days. If you notice the salad losing its vibrancy, you can re-add some lemon juice and olive oil before serving to bring back the freshness. For longer storage, consider freezing individual portions—just bear in mind the texture of the vegetables may change after thawing.

Serving Suggestions

This tabouli is not only delicious on its own but also pairs wonderfully with grilled meats or as a refreshing side to wraps or sandwiches. I love serving it with a dollop of Greek yogurt on top, which adds creaminess and a slight tang to each bite. Alternatively, it can be rolled in lettuce leaves for a light, handheld lunch.

For a more substantial meal, consider adding cubed feta cheese or chickpeas for extra protein. This addition complements the flavors while making it even more filling. Layer it in a bowl next to grilled chicken or fish, or serve it as a vibrant component on a mezze platter to impress guests at gatherings.

Questions About Recipes

→ Can I make this salad ahead of time?

Yes, you can prepare it a few hours in advance. Just keep it in the fridge to maintain freshness.

→ Is this recipe gluten-free?

The recipe includes whole wheat bulgur, which is not gluten-free. You could substitute with quinoa entirely if you need a gluten-free option.

→ What can I serve with tabouli?

It pairs wonderfully with grilled meats, falafel, or can be served as a refreshing light dish on its own.

→ How long can I store leftovers?

Leftovers can be stored in the fridge for up to 2 days. However, for the best texture, consume within the first day.