Quinoa Tabbouleh Salad | Gluten Free Tabbouleh

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.

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.

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:

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

Combine Lemon Juice, Olive Oil, Salt & Pepper to make dressing

I shake it well to combine everything

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!

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.

Similar dishes for a Mediterranean Feast

Tzatziki Sauce	Chicken Shawarma
Mediterranean Rub Chicken	Saffron Pilaf

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