Quinoa Tabbouleh Salad | Gluten Free Tabbouleh

Quinoa Tabbouleh Salad, Gluten Free Tabbouleh Salad by Spice Cravings. Tabbouleh is a Middle Eastern vegetarian salad traditionally made with Bulgar wheat. In this Quinoa Tabbouleh Salad, I replace Bulgar with quinoa, which makes the Tabbouleh gluten-free, hearty and protein-rich.  #cooking #food #recipe #recipes #foodphotography #foodblogger #yummy #delicious #foodie

Tabbouleh is a Middle Eastern vegetarian salad made of finely chopped parsley and mint, with Bulgar wheat, chopped tomatoes, onion, cucumber, and seasoned with a simple lemon vinaigrette. In this Quinoa Tabbouleh Salad, I have replaced Bulgar wheat with cooked quinoa, which makes the Tabbouleh gluten-free, hearty and protein-rich.

This simple Mediterranean side takes very little time to make and compliments many grilled meats and vegetables.

Quinoa Tabbouleh Salad, Gluten Free Tabbouleh Salad by Spice Cravings. Tabbouleh is a Middle Eastern vegetarian salad traditionally made with Bulgar wheat. In this Quinoa Tabbouleh Salad, I replace Bulgar with quinoa, which makes the Tabbouleh gluten-free, hearty and protein-rich.  #cooking #food #recipe #recipes #foodphotography #foodblogger #yummy #delicious #foodie

Bulgar vs. Quinoa

Traditionally, Tabbouleh is made using Bulgar Wheat. Bulgar is cracked wheat that has been partially cooked. It’s a common ingredient in many Middle Eastern and Mediterranean dishes.

It has a nutty flavor and is added to soups, stuffings and salads like Tabbouleh. The most common way to prepare Bulgar is to rehydrate it in seasoned liquid, just like couscous.

To make Tabbouleh with Bulgar, I simply add 1/2 cup Bulgar and 1 cup water to a sauce pan. I season the water with salt, pepper and a drizzle of extra virgin olive oil. Then, I bring it to a boil, cover and simmer for 12-15 minutes, or till Bulgar is cooked through. In the end, I drain off any excess water, and fluff it with a fork.

I like to use Quinoa instead of Bulgar in Tabbouleh as it works better for my family’s taste and needs. I researched a lot on the two, and found that even though both, Quinoa and Bulgar, are considered to be whole grains, Quinoa, which is actually a seed, is a complete protein.

That means it contains all the eight essential amino acids that a body needs. A cup of cooked quinoa contains 8 grams of protein versus 6 grams in a cup of cooked Bulgar. Quinoa also contains more vitamins and minerals than Bulgar. The biggest difference between the two is that Quinoa is gluten-free, which appeals to many people with gluten intolerance.

Quinoa Tabbouleh Salad, Gluten Free Tabbouleh Salad by Spice Cravings. Tabbouleh is a Middle Eastern vegetarian salad traditionally made with Bulgar wheat. In this Quinoa Tabbouleh Salad, I replace Bulgar with quinoa, which makes the Tabbouleh gluten-free, hearty and protein-rich.  #cooking #food #recipe #recipes #foodphotography #foodblogger #yummy #delicious #foodie

Easy Recipe for Quinoa Tabbouleh Salad

This is a very simple recipe for making Tabbouleh, where I use a cup of cooked Quinoa. I always have cooked quinoa in my refrigerator as that is my quick and easy way to add more protein to salads, soups and sides.

Even if I don’t have it handy, it takes me 20 minutes to make quinoa in my electric pressure cooker, Instant Pot.

Here is how to put this salad together:

Quinoa-Tabbouleh-Salad-Gluten Free Tabbouleh Salad by Spice Cravings

In a large mixing bowl, gather chopped ingredients and cooked quinoa

 

Lemon-Vinaigrette Salad Dressing by Spice CravingsCombine Lemon Juice, Olive Oil, Salt & Pepper to make dressing

 

Lemon-Vinaigrette Salad Dressing by Spice Cravings

I shake it well to combine everything

 

Quinoa-Tabbouleh-Salad

Then, pour dressing on salad and mix well

Optional Add-Ons

I love to add an optional ingredient in Tabbouleh, Pomegranate seeds. I love the sweet and tart flavors of the pomegranate seeds, which compliment the lemony flavors in this salad. In my opinion, it elevates this salad to a whole new level of flavor-town!

Quinoa Tabbouleh Salad, Gluten Free Tabbouleh Salad by Spice Cravings. Tabbouleh is a Middle Eastern vegetarian salad traditionally made with Bulgar wheat. In this Quinoa Tabbouleh Salad, I replace Bulgar with quinoa, which makes the Tabbouleh gluten-free, hearty and protein-rich.  #cooking #food #recipe #recipes #foodphotography #foodblogger #yummy #delicious #foodie

Pairing Suggestions for Quinoa Tabbouleh Salad

Tabbouleh is a very versatile salad. The fresh flavors of tomatoes and cucumber, fragrant herbs like parsley and mint, heartiness of quinoa and lemony dressing make it a great pairing for most entrées.

It makes for a great potluck and summer picnic side-dish.  In my home, I like to pair Quinoa Tabbouleh Salad with marinated or spiced meats and vegetables.

With this salad, I balance and contrast the intense flavors in the spice mixes and marinades. My favorite combination is with Grilled Lamb Chops,  Chicken Seekh Kebabs, and Cajun Chicken.

Grilled Cajun Chicken Salad, with chicken marinated in olive oil, Cajun seasoning, salt and juice of lime. Instructions for oven, grill, and instant pot. By Spice Cravings. #cooking #food #recipe #recipes #foodphotography #foodblogger #yummy #delicious #foodie
Grilled Cajun Chicken
Grilled Lamb-Chops recipe
Grilled Lamb Chops
Chicken Shawarma - Side View
Chicken Shawarma with Tzatziki Sauce
Saffron Rice Pilaf or pulao by Spice Cravings. Aromatic and nutty basmati rice cooked in a Saffron infused broth. This easy and popular side compliments so many dishes from around the world. #cooking #food #recipe #recipes #foodphotography #foodblogger #yummy #delicious #foodie
Saffron Rice Pilaf

Rate this Recipe

If you tried this recipe, please give a star ★ rating.

5 from 1 vote
Quinoa Tabbouleh Salad, Gluten Free Tabbouleh Salad by Spice Cravings. Tabbouleh is a Middle Eastern vegetarian salad traditionally made with Bulgar wheat. In this Quinoa Tabbouleh Salad, I replace Bulgar with quinoa, which makes the Tabbouleh gluten-free, hearty and protein-rich.  #cooking #food #recipe #recipes #foodphotography #foodblogger #yummy #delicious #foodie
Quinoa Tabbouleh Salad | Gluten Free Tabbouleh
Cook Time
30 mins
Total Time
30 mins
 

Tabbouleh is a Middle Eastern vegetarian salad traditionally made with Bulgar wheat. In this Quinoa Tabbouleh Salad, I replace Bulgar with quinoa, which makes the Tabbouleh gluten-free, hearty and protein-rich.  

Course: Salad, Side Dish
Cuisine: Mediterranean
Keyword: Greek, Quinoa
Servings: 4 people
Calories: 185 kcal
Author: Spice Cravings
Ingredients
Salad
  • 1 cup cooked quinoa
  • 1 cup finely chopped parsley
  • 2 tablespoons chopped mint
  • 2 cups chopped Persian or english cucumber
  • 1 cup chopped cherry tomatoes
  • 1/4 cup finely chopped red onion
  • 1/4 cup pomegranate seeds (optional)
Dressing
Instructions
  1. Prep: Cook Quinoa as per package directions. About 1/3 cup uncooked quinoa leads to 1 cup cooked. If cooking in Instant Pot, combine 1 cup rinsed quinoa with 1 cup water, 1/4 teaspoon salt and pressure cook for 2 minutes, high pressure. Let the pressure release naturally for 10 minutes, then turn the knob to venting position. Open lid after pin drops. If cooking in smaller quantity, use pot-in-pot technique.

  2. Assemble: In a large mixing bowl, add cooked quinoa, chopped onions, tomatoes, cucumbers and herbs.

    Quinoa-Tabbouleh-Salad-Gluten Free Tabbouleh Salad by Spice Cravings
  3. Make: Dressing In a mason jar or a small bowl, combine lemon juice, extra virgin olive oil, salt and pepper. Shake well to combine all the ingredients.

    Lemon-Vinaigrette Salad Dressing by Spice Cravings
  4. Mix: Pour the dressing over the salad and mix well. Optionally, add pomegranate seeds and toss one more time. Serve cold.

    Quinoa-Tabbouleh-Salad-Gluten Free Tabbouleh Salad by Spice Cravings
Recipe Notes

If you are new to the Instant Pot, please read my FAQ on Instant Pot Terminology and Accessories to learn more.

 

Note: The nutrition facts below are my estimates.  If you are following any diet plan, I recommend cross-checking with your preferred nutrition calculator.

Nutrition Facts
Quinoa Tabbouleh Salad | Gluten Free Tabbouleh
Amount Per Serving
Calories 185 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Saturated Fat 1g 5%
Sodium 309mg 13%
Potassium 384mg 11%
Total Carbohydrates 18g 6%
Dietary Fiber 3g 12%
Sugars 4g
Protein 3g 6%
Vitamin A 32.1%
Vitamin C 44.6%
Calcium 4.7%
Iron 12.2%
* Percent Daily Values are based on a 2000 calorie diet.

PIN IT TO PINTEREST

Quinoa Tabbouleh Salad (Gluten Free by Spice Cravings.  Tabbouleh is a Middle Eastern vegetarian salad traditionally made with Bulgar wheat.  In this Quinoa Tabbouleh Salad, I replace Bulgar with quinoa, which makes the Tabbouleh gluten-free, hearty and protein-rich.  
#cooking #food #recipe #recipes #foodphotography #foodblogger #yummy #delicious #foodie

Never miss a recipe

Spice Cravings is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

You Might Also Like

2 Comments

  • Reply
    Karly
    June 3, 2018 at 12:27 pm

    This salad is making my mouth water! So light and summery!

    • Reply
      aneeshasg
      June 3, 2018 at 12:34 pm

      Thank you Karly! It is pretty refreshing- hope you try it soon!

    Leave a Reply

    Share34
    Pin248
    Tweet
    Yum
    282 Shares