This gluten-free quinoa tabbouleh is a twist on the classic Lebanese salad, featuring gluten-free quinoa, fresh parsley, mint, and vegetables, and a fresh lemon dressing. Great for summer, this simple side salad comes together in just 30 minutes.
What is Tabbouleh?
Tabbouleh is a salad dish that originates from Lebanon (based on my research). It is traditionally made of herbs, tomatoes, a lemon dressing, and bulgar. A lot of my research for this dish came from this Lebanese Tabbouleh Salad Recipe and this Best Tabbouleh Recipe.
Why Quinoa?
Bulgar is a type of cracked wheat - which us gluten-free folks know is a huge no-no. So, I thought quinoa has all of the same properties in shape, size, texture - but none of the gluten. Quinoa is also very high in protein, fibre, and nutrients (source). Together, this gluten-free quinoa tabbouleh salad is nutritious, refreshing, and delicious. Not to mention it is gluten-free, dairy-free, vegan, and vegetarian.
Want more summer side dishes? Check out my Prosciuttto-Wrapped Asparagus or my Dairy-Free Broccoli Salad.
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Why You'll Love This Recipe
- Quick & easy to make: There are just 30 minutes of prep time required!
- Fresh & healthy: Parsley and quinoa deliver a multitude of nutrients and health benefits.
- Keeps well for days: This quinoa tabbouleh salad will keep for up to 4 days in the fridge. The parsley holds up well to the dressing and does not wilt.
Ingredients Needed
Here is everything you'll need to make this gluten-free quinoa tabbouleh salad:
This easy side dish is gluten-free, dairy-free, vegan, vegetarian, healthy, AND delicious. What more could you ask for? A few notes on the ingredients...
- Quinoa: Acts as a gluten-free replacement to the bulgar wheat that is typical in a traditional tabbouleh. Pre-cook ahead of time for less prep.
- Tomato: Traditional in tabbouleh.
- Cucumber: This is not traditional in tabbouleh, however I think the extra crunch is great. Omit if you prefer a more authentic recipe.
- Salt: I like to use pink Himalayan sea salt. Salt serves 2 purposes in this recipe: to help rid the tomato and cucumber of excess moisture, and to enhance the flavours.
- Curly parsley: This is the base of the salad. Curly parsley was most often recommended as opposed to flat leaf parsley in the recipes of my research, so that's what I decided to build the tabbouleh with.
- Mint leaves: Optional if you don't like mint (like most of my family), but I love the extra punch just a few leaves of chopped mint give this salad. If you have the option, a few individual leaves will serve you well, however at my grocery store you can only buy mint by the bunch, so 1 bunch will leave you with plenty extra.
- Green onions: Add so much flavour to this salad.
- Extra virgin olive oil: Since we're not cooking the olive oil, use as high quality extra virgin olive oil as you can find.
- Fresh lemon: The juice of 1 lemon is used for the dressing in this tabbouleh. I also liked to add most of the zest for some extra flavour. Feel free to purchase a second lemon for squeezing on top of the salad for extra zing.
Step-by-Step Instructions
Be sure to read the recipe card below for the full ingredient list and instructions.
Making the Quinoa
- Begin by cooking the quinoa. It is easiest to do this a few hours before you plan to make the tabbouleh, so that the quinoa can cool. Do this the night before or morning of to save you prep time later!
- Measure out the dry quinoa and add it to a fine mesh strainer. Rinse under cold water for about 1 minute. This will clean the quinoa and remove some of the bitterness from its outer coating.
- Add the rinsed quinoa to a small saucepan with the water. The key here is to not listen to the package instructions. For perfect, non-mushy quinoa, you want a 1:2 dry quinoa to water ratio. Add the water to the saucepan and then turn the heat up to a boil. Do not cover the quinoa. Lid off while on the heat.
- Once it reaches a boil, turn the heat down to low and let it simmer, uncovered, until the water is absorbed. This will take about 10-12 minutes.
- When there is no more water in the pan, turn the heat off, remove the pan from heat, and then place the lid on to cover and steam for about 5 minutes.
- After 5 minutes, fluff with a fork and you'll see how light and fluffy this quinoa is. No mushy quinoa here! Set aside to cool completely, and if you're making the quinoa the night before, cover in an airtight container (once cooled) and place it in the fridge.
Making the Tabbouleh
(1) Begin by dicing the tomato and cucumber. Place them in a fine mesh strainer on top of a bowl. Sprinkle ½ teaspoon salt over them and toss with a spoon. Set aside for about 15 minutes. This will allow the tomato and cucumber to release excess moisture before you add it to the tabbouleh salad.
In the meantime, finely chop the parsley, mint, and green onions (both the white and green parts). Place them in a large bowl.
(2) Thoroughly wash and dry the lemon. Using a microplane zester, zest the lemon into the large bowl of parsley. Try not to get any of the white pith, as it can be a bit bitter. Once zested, slice the lemon in half and collect the juice of both halves in a small measuring cup or bowl (about ¼ cup total).
(3) Add the olive oil and remaining ½ teaspoon salt and whisk to incorporate.
(4) You should then see that the tomato and cucumber have released some liquid. Take a paper towel and gently press down on them to release any more moisture through the strainer into the bowl. Then add the tomato and cucumber to the large bowl with the other ingredients.
Add the cooled quinoa to the bowl. (5) & (6) Pour the dressing into the bowl, then toss to incorporate everything together using tongs or salad spoons. Cover and refrigerate for at least 20 minutes.
When ready to serve, transfer the quinoa tabbouleh to a serving dish. It is best served cold. Enjoy!
Storage Instructions
Quinoa tabbouleh will keep in the fridge, covered and airtight, for up to 4 days. It can easily be made the night before you want to serve it and will hold up great. The parsley will not wilt under the dressing. gluten-free quinoa tabbouleh in a white bowlgluten-free quinoa tabbouleh in a white bowl
Expert Tips
- Don't listen to the quinoa package instructions. Seriously, they usually suck and tell you to add way too much water which results in soggy quinoa. Follow my instructions regardless of what the package says and you will have light, fluffy, perfect quinoa.
- Really chop the herbs finely. You don't want to eat a full leaf of mint or parsley.
- Give the tabbouleh time to sit in the fridge. The flavours get better the longer they mingle. This gluten-free quinoa tabbouleh is best served cold.
Frequently Asked Questions
Yes! This salad is actually gluten-free, dairy-free, vegan, and vegetarian. Perfect for many dietary restrictions.
Absolutely. Made with real ingredients and whole foods, this salad features nutrient-rich foods such as parsley, mint, and quinoa. 1 tablespoon of fresh chopped parsley contains over 70% of your daily vitamin K*, which is great for bone health. Quinoa is a plant based source of protein and fibre, and mint can help greatly with digestion problems.
Yes. This recipe makes about 6-8 portions, depending on if you're serving it as a starter salad or a side. Simply divide all ingredient quantities by 2 or 3 for a more individualized quantity.
Yes, quinoa tabbouleh will keep in the fridge in an airtight container for up to 4 days.
Totally - simply omit the mint if you don't enjoy its flavour.
And there you have it, a gluten-free quinoa tabbouleh salad recipe that is gluten-free, dairy-free, vegan, and vegetarian. Not to mention it is easy and delicious with just 30 minutes of prep time. This twist on the traditional Lebanese dish will surely compliment your next mediterranean meal.
Have you made this gluten-free quinoa tabbouleh? I'd very much appreciate it if you leave a comment below and tag me on instagram @livglutenfree!
More Side Dishes You'll Love
Recipe
Gluten-Free Quinoa Tabbouleh
Ingredients
- ½ cup uncooked quinoa
- 1 cup water, yes, even if your package says differently
- 1 cup diced tomato, about 1 large vine tomato
- 1 cup diced cucumber
- ½ + ½ teaspoon salt
- 3 bunches curly parsley
- 20 mint leaves, purchasing one bunch of mint is plenty
- 4 green onions
- ⅓ cup extra virgin olive oil
- 1 medium-sized lemon
Instructions
Making the Quinoa
- Begin by cooking the quinoa. It is easiest to do this a few hours before you plan to make the tabbouleh, so that the quinoa can cool. Do this the night before or morning of to save you prep time later!
- Measure out the dry quinoa and add it to a fine mesh strainer. Rinse under cold water for about 1 minute. This will clean the quinoa and remove some of the bitterness from its outer coating.
- Add the rinsed quinoa to a small saucepan with the water. The key here is to not listen to the package instructions. For perfect, non-mushy quinoa, you want a 1:2 dry quinoa to water ratio. Add the water to the saucepan and then turn the heat up to a boil. Do not cover the quinoa. Lid off while on the heat.
- Once it reaches a boil, turn the heat down to low and let it simmer, uncovered, until the water is absorbed. This will take about 10-12 minutes.
- When there is no more water in the pan, turn the heat off, remove the pan from heat, and then place the lid on to cover and steam for about 5 minutes.
- After 5 minutes, fluff with a fork and you'll see how light and fluffy this quinoa is. No mushy quinoa here! Set aside to cool completely, and if you're making the quinoa the night before, cover in an airtight container (once cooled) and place it in the fridge.
Making the Tabbouleh
- Begin by dicing the tomato and cucumber. Place them in a fine mesh strainer on top of a bowl. Sprinkle ½ teaspoon salt over them and toss with a spoon. Set aside for about 15 minutes. This will allow the tomato and cucumber to release excess moisture before you add it to your tabbouleh salad.
- In the meantime, finely chop the parsley, mint, and green onions (the white and green parts). Place them in a large bowl.
- Thoroughly wash and dry the lemon. Using a microplane zester, zest the lemon into the large bowl of parsley. Try not to get any of the white pith, as it can be a bit bitter. Once zested, slice the lemon in half and collect the juice of both halves in a small measuring cup or bowl (about ¼ cup total). Add the olive oil and remaining ½ teaspoon salt and whisk to incorporate.
- You should then see that the tomato and cucumber have released some liquid. Take a paper towel and gently press down on them to release any more moisture through the strainer into the bowl. Then add the tomato and cucumber to the large bowl with the other ingredients.
- Add the cooled quinoa to the bowl. Pour the dressing into the bowl, then toss to incorporate everything together using tongs or salad spoons. Cover and refrigerate for at least 20 minutes.
- When ready to serve, transfer the quinoa tabbouleh to a serving dish. It is best served cold. Quinoa tabbouleh will keep in the fridge, covered, for up to 4 days. Enjoy!
Heidi Amison says
A very good salad the first time I had tabboulla ..your recipe is wonderfully fresh ..so yummy !!
Olivia Parsons says
Thanks Heidi! So glad you enjoyed.