• Emily Achey, MS, RD

Tabbouleh | Fresh, Simple and Delicious

If you are an herb lover, this will be your dream come true. And, if you're not, this recipe will be the most refreshing, flavor packed salad you've ever tried. It's sure to liven up any summer meal!

First things first: PARSLEY, the base of this salad. Yes, an herb is the main greenery in this salad! Pretty awesome, right?

I've been highlighting one new herb per week over on my Instagram. Week one presents none other than the lively, mediterranean herb, Parsley. So, I figured we should go ahead and kick it off with the most parsley containing recipe I could think of...TABBOULEH.

Tabbouleh is a stunningly simple, fresh and delicious chopped Mediterranean salad. It highlights the herb, Parsley, while tying in mint, onion, garlic, tomato, and in this case, cucumber, for some added volume and fresh flavor.

Traditionally, it contains cracked wheat, also known as bulgar, but you find the common gluten-free, pseudo grain, quinoa in this recipe instead. Quinoa is a common ingredient in my pantry with an RD approved nutrition panel, so it was an easy swap for me. But, bulgar, couscous, faro, or even riced cauliflower for a grain-free swap, are all great options.

I recommend pre- cooking quinoa (or desired swap), and letting it cool. This is a good opportunity to make a big batch of a couple cups at the beginning of the week to use in meals and recipes for the following days! You'll just need to reserve 1/2 - 1 cup for this recipe.

The name of the game with Tabbouleh is: CHOP! Grab a nice sharp knife, a cutting board, and a large bowl to toss it all in. If you're looking for a short cut, whip out a food processor and pulse it out until the ingredients are in 'chop-like pieces.'

And the freshness continues with the complimentary dressing, made with olive oil and fresh squeezed lemon juice. Doesn't get much simpler than that!

This is typically served as a side salad. I personally love it with some grilled chicken or a nice fresh piece of white fish!

So fresh, nutritious and delicous. Unlike anything else, really.

I hope you give it a shot!

Save to Pinterest by hovering over any images above.

Let me know when you give it a shot by tagging me on Instagram @emilyacheyRD


Makes: 3- 4 servings


  • 2 cups fresh parsley, chopped (2 bunches)

  • 1/2 - 1 cup cooked quinoa*

  • 3 medium tomatoes, chopped

  • 2 tbsp minced garlic

  • 1/3 cup red onion, chopped (approx. 1/2 medium onion)

  • 1/2 cup green onions, chopped (both green and white parts)

  • 1 medium cucumber, chopped

  • 2 tbsp fresh mint, chopped

  • 1/4 cup extra virgin olive oil

  • 1 medium lemon, juiced

  • salt to taste


  1. Pre cook the quinoa. Cook quinoa according to the package. Pressure cooking is the most efficient method, but simmering on the stovetop is also sufficient. Also keep in mind that directly substituting for another grain is accebtable!

  2. Chop and mix. Add chopped tomatoes (leaving out excess water and seeds), cucumber, red and green onions, mint and garlic to a large bowl. Gently mix.

  3. Dress the salad. In a separate small bowl, whisk together olive oil and lemon juice, then pour over mixed salad. Gently mix, again. Finish by adding salt to taste.

  4. Serve immediately or store in air tight container for up to 1 week. Enjoy!


*Depending on your preferred greenery to grain ratio, add more or less quinoa. Can be directly substituted for bulgar, faro or riced cauliflower.

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