This quinoa tabbouleh recipe has all the vibrant herbs, juicy tomatoes, and zingy citrus of the classic, but it’s completely gluten-free thanks to nutty, protein-packed quinoa!
My Gluten-Free Quinoa Tabbouleh Recipe is a New Family Favorite
If you’ve been following along here for a while, you may have already tried my classic tabouli. I grew up eating it as it’s a very common salad in many Mediterranean countries and throughout the Levant, where my husband’s family is from. I wouldn’t change a single thing about it except for one: bulgur wheat is not gluten-free.
Kate, a good friend of mine, is gluten-free, and recently, some close family members learned they can’t tolerate gluten either. And well, I couldn’t stand the idea that people with celiac disease or gluten sensitivities couldn’t enjoy this salad the way I do.
So I did some experimenting in the kitchen, and I’m excited to share that quinoa works beautifully as a gluten-free replacement for bulgur. It absorbs the citrusy dressing beautifully, it doesn’t get mushy, and it brings its own wonderful nutty flavor that feels completely at home next to the parsley and mint. Plus, the grains are about the same size!
Quinoa is technically a seed (not a grain!), and it is one of the rare plant foods considered a complete protein, containing all nine essential amino acids. Whether or not you eat gluten, this version of tabbouleh is a super healthy option. If you’ve been wanting to cook more with quinoa, here’s our guide to making it perfectly every time. And if you’re looking for more inspiration, we have a whole collection of quinoa recipes you’re going to love!
A Note from Suzy
“My quinoa tabbouleh is refreshing, citrusy, packed with plant-protein and totally gluten-free!”
Quinoa Tabbouleh Recipe Ingredients
- Roma tomatoes: I always reach for firm Roma tomatoes when I make tabbouleh. They’re meaty and low in moisture, which means less risk of a watery salad. Juicy heirlooms are delicious, but they’ll make your tabouli soggy.
- Fresh flat-leaf parsley is the soul of tabouli. You need two full bunches chopped very finely. Remove the tougher stems, wash well, spin completely dry in a salad spinner, then pat dry with a lightweight towel before you chop.
- Fresh mint gives the salad its signature brightness and that hint of cool freshness.
- Green onions give the tabouli a mild onion flavor. Use both the white and green parts.
- Cucumber: Even though tabouli doesn’t traditionally include cucumbers, I like to add them. I use English cucumber because the skin is tender and the seeds are small. Super-crunchy Persian cucumbers are also great. If you can only find regular cucumbers, peel them and scoop out the seeds before chopping.
- Quinoa: I like to batch cook quinoa to have on hand for bowls and salads. If you cook it for this recipe, make sure it’s fully cooled, otherwise it will wilt the herbs. I use white quinoa here because the color is the closest to bulgur, but tri-color or red quinoa would be lovely too.
- Lime juice is the tangy, fresh element in this salad. Fresh squeezed only, please.
- Extra virgin olive oil ties the whole salad together. I love our Early Harvest Greek Extra Virgin Olive Oil. The grassy finish is a perfect complement to the fresh parsley and mint.
How to Make Quinoa Tabbouleh
- Prep the tomatoes. Chop 4 firm Roma tomatoes very finely and place in a colander to drain excess juice.
- Prep the herbs. Remove tough stems from 2 bunches of fresh, flat-leaf parsley. Wash and thoroughly dry the remaining parsley leaves and tender stems using a salad spinner. Pat them completely dry with a light-weight towel. Chop the parsley and 15 fresh mint leaves very finely.
- Combine and dress. Place the drained tomatoes, herbs, 4 very finely chopped green onions, and 1 very finely chopped English cucumber in a mixing bowl. Add 1 cup cooked and cooled white quinoa and season with a big pinch of salt (about 1/2 teaspoon). Mix gently. Add 3 to 4 tablespoons freshly-squeezed lime juice and 3 to 4 tablespoons extra virgin olive oil and mix again.
- Chill and serve. For best results, cover the tabouli and refrigerate for 30 minutes. Transfer to a serving platter. Serve the tabouli with a side of pita and romaine lettuce leaves, which act as wraps or “boats” for the tabouli.
Make it Your Own
- Bulk it up with chickpeas: Stir in one 15-ounce can of drained and rinsed chickpeas or a cup of cooked chickpeas to turn this side salad into a satisfying, protein-packed meal.
- Swap the lime for lemon: Use fresh lemon juice in place of the lime.
- Add crumbled feta: Scatter a handful of good feta cheese over the finished salad for a creamy, salty, briny note that pairs wonderfully with all those fresh herbs.
- Stir in pomegranate seeds: Fold in a handful of pomegranate arils just before serving for little bursts of tart sweetness and a pop of color that makes the whole dish feel festive.
What to Serve with Quinoa Tabbouleh
I love setting out romaine leaves alongside the tabouli so people can scoop the salad into them like little boats or wraps. It’s one of my favorite fun ways to eat it.
Warm pita is another classic accompaniment. It scoops, it wraps, it soaks up every last bit of that citrusy dressing. Need a gluten-free option? Use a gluten-free all-purpose flour blend to make these tender yogurt flatbreads.
Tabouli with quinoa is a great addition to a casual mezze spread with colorful beet hummus, Circassian chicken, or roasted red pepper dip. It’s also a make-ahead friendly side for any summery protein, including beef kofta or juicy grilled swordfish.
Ingredients
- 4 firm Roma tomatoes
- 2 bunches parsley
- 15 fresh mint leaves
- 4 green onions, white and green parts, very finely chopped
- 1 English cucumber, very finely chopped
- 1 cup cooked white quinoa
- Salt
- 3 tablespoons lime juice
- 3 tablespoons extra virgin olive oil
- Romaine lettuce, to serve (optional)
- Pita bread, to serve (optional)
Instructions
- Prep the tomatoes. Chop the tomatoes very finely and place in a colander to drain excess juice.
- Prep the herbs. Remove tough stems from the parsley. Wash and thoroughly dry the remaining parsley leaves and tender stems using a salad spinner. Pat them completely dry with a light-weight towel and chop them, and the mint, very finely.
- Combine and dress. Place the drained tomatoes, herbs, green onions, and cucumber in a mixing bowl. Add the cooled quinoa and season with a big pinch of salt (about 1/2 teaspoon). Mix gently. Add the lime juice and olive oil and mix again.
- Chill and serve. For best results, cover the tabouli and refrigerate for 30 minutes. Transfer to a serving platter. Serve the tabouli with a side of pita and romaine lettuce leaves, which act as wraps or “boats” for the tabouli.
Notes
- Shop this recipe: Visit our shop to browse quality Mediterranean ingredients, including the olive oil used in this recipe.
- Storage: Quinoa tabouleh keeps well in a tightly sealed container in the fridge for up to 2 days. If you notice some liquid collecting at the bottom, just drain it off before serving.
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Yes, and honestly, it gets even better after it sits! I recommend making the tabouli and letting it chill in the refrigerator for at least 30 minutes before serving. It will keep well in a tightly sealed container in the fridge for up to 2 days. If you notice some liquid collecting at the bottom, just drain it off before serving.
I use white quinoa for this recipe because the color and texture are closest to bulgur wheat. That said, tri-color, red, or black quinoa will all work here! Just make sure to rinse, cook, and cool it completely before using it here.
You can pulse the parsley in a food processor to save time, and I won’t judge you for it! However — and this matters — be careful not to over-process it into a paste. You want finely chopped, not pulpy.
Yes! This is one of those recipes I feel genuinely great about eating a big bowl of! You’ve got two full bunches of parsley (an incredible source of vitamin K, vitamin C, and antioxidants), fresh mint, cucumber, and tomatoes, all dressed in quality extra virgin olive oil. And the quinoa adds a complete protein and a good dose of fiber on top of all that. This salad is naturally vegan, gluten-free, and dairy-free.
