Tabouli Recipe (Gluten-Free Tabbouleh with Quinoa)

​This gluten free tabouli recipe uses protein-rich quinoa instead of the traditional bulgur wheat to create a fresh and delicious Mediterranean salad.

Made with a short list of simple ingredients, this classic parsley salad can be enjoyed as a side dish or garnish for your favorite proteins or as part of a Mediterranean platter.  

Ingredients

Here’s what you’ll need to make this quinoa tabbouleh salad:

• Flat leaf parsley. The fresh parsley takes the lead role in this salad, and it’s important that you use the right kind. Flat leaf, also called Italian, parsley is what you want to use. Curly parsley is far less flavorful than flat leaf parsley and it also has more volume – meaning it takes less curly parsley to make the same amount of tabouli that flat leaf parsley makes, further watering down the flavor. 
• Fresh tomatoes. We’re chopping the tomatoes finely for this quinoa salad, so any kind you want to use is fine. It’s easier to chop a larger tomato, so avoid small ones like cherry tomatoes or grape tomatoes. 
• Lemons. Fresh lemon juice is key to this recipe. 
• Scallions (green onions)
• Quinoa
• Extra virgin olive oil

What is Quinoa? 

Technically speaking, quinoa is a seed rather than a grain. Nutritionally speaking, quinoa is a whole grain that is also naturally gluten free.

It has a consistency and mouthfeel of buckwheat or bulgar wheat, making it super satisfying. 

Quinoa is a nutritional powerhouse, rich in vitamins, minerals and plant-based protein.

Unlike other grains, quinoa considered a complete protein because it has all nine essential amino acids that our bodies need. Pretty cool! 

How to Make Gluten Free Tabouli

I’ll be up front – chopping 2 cups of the fresh parsley is harder than you’d think. You need a lot of parsley to equal two cups! Be sure to grab two whole bunches of it. But if you have a food processor, it will make the chopping part a breeze. 

Then, you’ll also need to chop the tomatoes and green onions. The quinoa is easy to cook on the stovetop, or you can buy it in a microwavable steamer bag.

Then, simply combine all of your ingredients in a large mixing bowl and enjoy.

Serving Suggestions

The idea of a salad made of parsley may seem odd, but once you see how versatile it is, you’ll want to have it in your fridge all the time. Here are some of my favorite ways to enjoy tabouli salad:

• Serve it as a side salad for grilled meats, poultry and seafood
• Put a few spoonfuls on top of rich pastas or potato dishes
• Heap it onto gyros and other pita sandwiches
• And, of course, it’s most at home on a mezze platter with hummus, tzatziki, pita bread and falafel.

Serve tabouli salad slightly chilled or at room temperature.

Variations

Here are some fun twists to try:

1. Grain Substitutions: Try using brown rice in place of the quinoa to keep this healthy salad gluten free. If you don’t mind the gluten, go for the classic bulgur wheat that’s used in traditional tabbouleh recipes. Other whole grains like couscous or farro can also be used. 
2. Vegetable Additions: Try adding fresh vegetables like diced English cucumbers, bell peppers, red onion or radishes to enhance the crunchiness and color. 
3. Protein Boost: To make tabouli salad a satisfying main meal, try adding an extra protein. Chickpeas are a great addition, along with grilled chicken, shrimp or feta cheese.
4. Herb Variations: While herbs like parsley and fresh mint are the traditionally used in tabouli salad, you can get creative by incorporating other fresh herbs like cilantro, dill or basil. 

Is Tabouli Salad healthy? 

Tabouli is super healthy! Naturally vegan and gluten free, it’s high in fiber and extremely low in fat and cholesterol. 

Not to mention all the good vitamins and minerals you get from parsley and tomatoes. So get in there and grab that second helping! 

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Make Ahead Instructions

You can and should make this gluten-free tabouli ahead of time to give the flavors a chance to marry. Store it in an airtight container in the refrigerator. 

I love to meal prep this healthy salad on Sundays so that we can pair it with various proteins all week long. 

Storage Instructions

Store this tabouli salad in an airtight container in the refrigerator. It will stay fresh for 5-7 days. 

When you make this gluten-free tabbouleh recipe, I’d love to hear about it! Drop a rating or leave a comment below. Enjoy! 

For more gluten free recipes, try these:

• Wasabi Cream Cheese Spread
• Rolled Tacos with Chicken & Cheese
• Stovetop Rice Pudding

For more vegan recipes, try these:

• Vegan Stuffed Bell Peppers
• Creamy Vegan Celery Soup
• Thai Basil Pesto Noodles