Loaded with fresh herbs and lemon, this delicious gluten-free version of the classic Middle Eastern grain salad uses quinoa in place of bulgur wheat.
If you like the flavors of Mediterranean food but can't consume gluten, this Tabbouleh without bulgur for you. It's not only easy to make, but it's perfect for potlucks and picnics since it can be made in advance. And the flavors of lemon and fresh herbs make it a winner.
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Why you'll love this recipe
- You can make it about 30 minutes with only 7 ingredients (plus salt and pepper).
- You can find everything you need to make it at your local supermarket.
- It can be enjoyed on its own or with a variety of other dishes.
Ingredients
In addition to the ingredients shown above, you will also need olive oil and salt and pepper.
Quinoa: This grain-like seed is available in colors like white (shown in the photo), red, yellow, and black. It's also sold as tri-color. You can use which ever color you prefer.
For the complete list of ingredients with measurements plus recipe instructions, please see the recipe card at the bottom of this post.
Instructions
Once the quinoa is cooked and cooled, simply add all the ingredients together and toss well to combine. Then refrigerate the dish until you are ready to eat.
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Serving suggestions
Tabbouleh is often served as an appetizer with other mezze such as hummus, stuffed grape leaves, raw vegetables and nuts. It also makes a great lunch or side as part of a vegan Mediterranean diet.
Storing
This recipe can be made in advance and chilled until ready to serve. It will keep refrigerated for up to 5 days. I do not recommend freezing it.
Success tips
- Cook the quinoa on the stove according to the package directions OR use an Instant Pot electric pressure cooker. The latter is my go-to method for perfectly cooked quinoa. You can read the step-by-step directions in the recipe for Cilantro Lime Quinoa.
- You can make the quinoa in advance so it has time to cool before you want to make this salad. This salad is served chilled or at room temperature, so we don't want the grains to be warm. You can place the cooked quinoa in a fine mesh strainer and run cold water over it to quicken the cooling process. Or spread it out on a sheet pan for quicker cooling.
- Wash the herbs after you purchase them and store them covered in the refrigerator. This way they are ready to go when it's time to make the Quinoa Tabbouleh Salad. And it's easier to chop dry herbs.
- If possible, use fresh lemon juice instead of bottled. It tastes better and you can garnish the salad with some extra slices or wedges. But a good quality bottled juice will work in a pinch.
- Taste the salad right before serving and adjust the seasonings, as needed. Sometimes a squeeze of lemon or a sprinkle of salt can make all the difference.
FAQ
Traditional Middle Eastern Tabbouleh is made with cracked wheat or bulgur, parsley, mint, tomatoes, onion, lemon juice and olive oil. In addition, you may see it made with couscous instead of bulgur in some places like Israel. However, the lemon and herbs are the true stars of this dish.
Yes, rinsing quinoa removes the bitter compound contained in the coating. Some brands may sell it pre-rinsed, but it doesn't hurt to give it a quick rinse in a fine mesh strainer anyway.
Yes, this salad is traditionally made with grains, herbs and other produce, and olive oil. It doesn't contain any dairy or other animal products.
When cooking it on the stove, you will need 1 cup of water for every ½ cup of quinoa.
½ cup dry quinoa is approximately 1½ cups cooked. It expands about 3 times when cooked.
More quinoa recipes
Looking for more ways to enjoy quinoa? Try some of these vegan favorites:
And for even more recipes, join the Vegan Mediterranean Diet Recipes Facebook group for support, inspiration, and fun.
If you love this recipe, please give it 5 stars! ★★★★★
📋 Recipe
Gluten-Free Tabbouleh with Quinoa
Ingredients
- ½ cup quinoa, any color, rinsed
- 1 bunch fresh parsley, finely chopped (about 2-3 cups)
- ½ cup fresh mint leaves, finely chopped
- 2 green onions, finely chopped
- 2 medium tomatoes, chopped
- ½ cup lemon juice
- ¼ cup olive oil
- salt and pepper, to taste
Instructions
- Cook the quinoa according to the package directions. Allow to cool.
- Combine the cooked quinoa with the rest of the ingredients. Toss well to coat.
- Refrigerate until ready to serve.
- Serve chilled or at room temperature.
Notes
- Cook the quinoa on the stove according to the package directions OR use an Instant Pot electric pressure cooker. The latter is my go-to method for perfectly cooked quinoa. You can read the step-by-step directions in the recipe for Cilantro Lime Quinoa.
- You can make the quinoa in advance so it has time to cool before you want to make this salad. This salad is served chilled or at room temperature, so we don't want the grains to be warm. You can place the cooked quinoa in a fine mesh strainer and run cold water over it to quicken the cooling process. Or spread it out on a sheet pan for quicker cooling.
- Wash the herbs after you purchase them and store them covered in the refrigerator. This way they are ready to go when it's time to make the Quinoa Tabbouleh Salad. And it's easier to chop dry herbs.
- If possible, use fresh lemon juice instead of bottled. It tastes better and you can garnish the salad with some extra slices or wedges. But a good quality bottled juice will work in a pinch.
- Taste the salad right before serving and adjust the seasonings, as needed. Sometimes a squeeze of lemon or a sprinkle of salt can make all the difference.
Nutrition
Nutritional information is an estimation only.
Want to learn the 5 Secrets to Cooking the Vegan Mediterranean Diet Way? Join the the FREE 5-day mini course and get the secrets delivered to your inbox.
Chris Nickolov
Great stuff! Thanks a lot!
Amy Katz
Glad you enjoyed it, Chris!
Paula
Thank you for this recipe. This is our second time making it and we think it is delicious. I did not alter anything!.
Amy Katz
Thank you so much, Paula!
E
How can we reduce (or, preferably, omit) the olive oil. I do not use oil as it is all calories, but I love tabouleh.
Thanks.
Amy
I would try adding a little vegetable broth in place of the olive oil if the tabbouleh seems too dry without it.
Pam
My daughter used to love tabbouleh but she has Celiac. This is a version that she can enjoy too!
Amy
I hope she enjoys it, Pam! It's hard missing out on your favorite foods, but fortunately there are more substitutions these days.