Quinoa Tabbouleh is a delicious gluten-free twist on the original version. Made with fresh parsley and chopped veggies, you can whip it up in no time!Â
Traditional tabbouleh is made with bulgur, a whole grain made from wheat. If you need a gluten-free alternative, quinoa makes an excellent swap! It cooks in just about 15 minutes and is a complete source of plant-based protein.Â
If you’d rather use another grain swap for the bulgur wheat, this recipe is easy to customize with any other options you love. It’s naturally vegan and makes a flavorful side dish.
You can also use cauliflower rice to make Cauliflower Tabbouleh, if you prefer a more veggie-forward option.
Ingredients You’ll Need
Tabbouleh is made with fresh herbs and veggies, so those are the top priority here. You’ll need a big bunch of flat-leaf parsley, fresh mint leaves, cucumber, tomato, and green onions to bring it all together.Â
Tossed with a simple dressing of olive oil, lemon juice, and garlic, this dish comes together easily. You can also add any extra toppings you like, such as feta cheese or chickpeas.Â
How to Make Quinoa Tabbouleh
Start by cooking the quinoa. Rinse the uncooked quinoa in a fine mesh strainer under running water for about 30 seconds, to help rinse away any bitter flavor.Â
Transfer the rinsed and drained quinoa to a medium saucepan and cover it with 1 1/2 cups of water. Season with a 1/2 teaspoon of salt, then bring the liquid to a boil over high heat.
Once it’s boiling, lower the heat to a gentle simmer and cover the pot with a lid.Â
Cook the quinoa for 10 minutes, then remove the pan from the heat but keep the lid on for 5 more minutes. This will let the quinoa finish cooking without burning to the bottom of the pot.Â
After that, remove the lid from the pot and fluff the quinoa with a fork. Set it aside to cool slightly. This is a great time to start chopping the veggies!
When the quinoa has cooled slightly, add the extra virgin olive oil, lemon juice, and garlic to a large bowl. Add in the cooled quinoa, chopped cucumber, tomato, green onion, parsley, and fresh mint. Season with a 1/2 teaspoon of fine sea salt and a pinch of black pepper, if you like, then stir well.Â
Taste the salad and season with additional salt, as needed. I usually add another 1/2 teaspoon to make it flavorful. (If the salad tastes a little bland at first, that’s your sign to add more salt.)
Serve the salad right away, or let it marinate in the fridge until you’re ready to serve it. This salad can be stored in an airtight container in the fridge for up to 5 days.
Looking for more meal prep salad ideas? Try Quinoa Black Bean Salad, Lentil Salad, or Wild Rice Salad for more gluten-free options.Â
- 1 cup uncooked quinoa
- ¼ cup extra virgin olive oil
- 1 ½ teaspoons fine sea salt (divided; I use Real Salt brand)
- 3 tablespoons lemon juice
- 1 garlic clove
- 1 medium cucumber , diced
- 1 large tomato , diced (see notes)
- 3 green onions , chopped
- 1 cup flat-leaf parsley , chopped
- ¼ cup fresh mint , minced
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To cook the quinoa, rinse it under running water in a fine mesh strainer for 30 seconds. This will help remove any bitter flavor. Transfer the drained quinoa to a saucepan and cover it with 1 ½ cups of fresh water. Add in a ½ teaspoon of salt and bring the liquid to a boil.
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Once the liquid is boiling, lower the heat to a gentle simmer and cover the pot. Set a timer for 10 minutes. When the timer goes off, remove the pan from the heat but keep the lid on for 5 more minutes. This will let the quinoa finish cooking without burning to the bottom of the pan. Then remove the lid and fluff the quinoa with a fork.
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While the quinoa cooks, add the olive oil, lemon juice, garlic, and ½ teaspoon of salt to a large bowl. You can also add in the chopped cucumber, tomato, green onions, parsley, and mint. Once the quinoa has cooled slightly, add it to the bowl.
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Stir well, so everything is evenly coated in the dressing. Then season with another 1/2 teaspoon of salt, if needed. (If the salad tastes bland, you know it needs more salt! I always use 1 ½ teaspoons total.) You can serve this right away, or let it chill in the fridge until you’re ready to serve.
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Leftover quinoa tabbouleh can be stored in an airtight container in the fridge for up to 5 days. Brighten up the flavor with an extra squeeze of lemon juice or a pinch of salt, if needed. (Cold food will have a more muted flavor when compared to serving it at room temperature.)
Salt Note: I use Real Salt when seasoning my recipes, so use a similar fine pink salt to get the same results. Table salt will not taste the same, so that’s why I always recommend seasoning and tasting as you go. (Don’t add all of it at once!)
Serving Ideas: This salad would pair well with chickpeas or crumbled feta on top. It’s often served with a side of hummus and pita bread, but you can also add your favorite protein on top.
Tomato Note: If large slicing tomatoes aren’t in season, use cherry tomatoes instead.
Calories: 203kcal | Carbohydrates: 22g | Protein: 5g | Fat: 11g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Sodium: 592mg | Potassium: 370mg | Fiber: 3g | Sugar: 2g | Vitamin A: 1263IU | Vitamin C: 23mg | Calcium: 46mg | Iron: 2mg
If you try this Quinoa Tabbouleh recipe, please leave a comment and star rating below letting me know how you like it.
