Sprouted Quinoa Tabouleh

Confession: We ate and drank too much this weekend. Don’t you sometimes? Look, it happens, and my best advice is to jump right back on track the next day. Wake up early, get a good sweat on, and plan a healthy salad like this for lunch!

I created this tabouleh by accident. I was chopping up herbs and veggies for an Israeli salad when I noticed I had some dehydrated crispy quinoa on the counter top. I threw some in and it added such a fun crunch and flavor that I kept making it over and over again. Check out the recipe notes for how to make crispy quinoa or spend the time sprouting. Either way, this one’s a keeper!

Sprouted Quinoa Tabouleh Recipe

Quinoa Tabouleh


  • 1 cup quinoa*
  • 2 cups water
  • 1/2 cup chopped mint
  • 1/2 cup chopped parsley
  • 1/3 cup chopped cilantro
  • 1/4 cup finely chopped onion
  • 4 tomatoes diced
  • 3 cucumbers diced
  • 3 cloves garlic minced
  • 3 tablespoons olive oil
  • 3 tablespoons lemon juice
  • Salt and pepper to taste
  • Mixed greens for serving


To sprout quinoa

  1. In medium bowl combine the quinoa and water.
  2. Soak for 30 minutes.
  3. Transfer quinoa to a plate or shallow bowl and keep at room temperature for approx two days
  4. Rinse and drain water several times a day until desired sprouts occur
  5. You will actually see little sprouts appear!

Assembling salad

  1. Add rest of ingredients to quinoa.
  2. Toss and serve on a bed of your favorite greens.

Recipe Notes

Crispy Quinoa:
One of my tricks is to cook quinoa halfway in a pot with water and then dehydrate it until its crispy. You can keep this crispy quinoa in the fridge for a month or two and add it to this or other salads for a crunch!

If you can't be bothered to sprout (I know I can't pretty often!) and if you don't have a dehydrator then just boil your quinoa according to package instructions and add some cooked quinoa to your tally. Alternatively, skip the quinoa altogether and this turns into a fresh herbed Israeli salad!

PS here's a great link for quinoa sprouting: https://sproutpeople.org/growing-quinoa-sprouts/


This FREE guide spills the tea on our 7-part signature framework. Complete with tips for applying it to everyday life, and a curation of top TFC resources to support you on your journey.

Discover The Flexible Life Framework

fabulous life

YOUR                  STARTS NOW

© The Flexible Chef 2024. All rights reserved. | Legal + Terms