A fresh vegan recipe with a spin on traditional tabouli using quinoa, mushrooms and no oil.
Tabouli or Tabbouleh is a Mediterranean vegetarian salad typically made of chopped parsley, tomatoes, mint, onion, bulgur, olive oil and lemon juice. In this recipe we keep the fresh and bright herbs and lemon juice but are swapping the bulgur for quinoa and skipping the oil.
This recipe is vegan with no dairy or eggs. A healthy option with fresh veggies, herbs, whole grain quinoa and no added oils or sugars. Mushroom quinoa tabouli salad makes for a great side dish or add your favorite plant based protein for a light and fresh lunch. This recipe is great in the spring and summer as it is fresh, light, served cold and uses fresh herbs which are generally more available in the warmer months.
Mushroom Quinoa Tabouli Salad
Ingredients
- 1 cup quinoa dry
- 2 clove garlic minced
- 8 oz mushrooms sliced
- 1 cup fresh parsley chopped
- 3 tbsp fresh mint chopped
- 1 cup cucumber finely diced
- 1/4 cup lemon juice
- 3/4 cup cherry tomatoes
- salt & pepper
Instructions
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In a saucepan bring 1 cup quinoa with 2 cups water to a boil. Reduce to low heat, cover and cook for 15 minutes. Let cool about 15 minutes before assembling salad.
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In a frying pan heat a few tablespoons of water. Cook minced garlic and sliced mushrooms for about 5 minutes until tender.
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In a large bowl toss all ingredients. Salt and pepper to taste.
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Refrigerate until serving.
Recipe Notes
- Makes about 7 cups
- Store in fridge in airtight container for up to 5 days
Nutritional Info for Mushroom Quinoa Tabouli Salad (1 serving or 1/4 of recipe)
Calories 191
Fat 2.8g
Carbohydrates 35.2g
Protein 9g
Fiber 4.6g
If you enjoyed this recipe try:
Mexican Quinoa Salad
Mushroom Barley Soup
Lemon Asparagus Pasta Salad
If you make this quinoa tabouli recipe I would love a comment below of how you liked it.
Don’t forget to Pin the recipe for later and share your photo with me on Instagram @emilyhappyhealthy .
Stay Happy & Healthy !
– Emily