Quinoa Tabbouleh (Gluten-Free Tabouli)

Name: Quinoa Tabbouleh (Gluten-Free Tabouli)
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 1 cup cooked quinoa; ¼ cup finely chopped red onion; 1 cup chopped cherry tomatoes; 2 cups chopped Persian or English cucumber; 1 cup finely chopped parsley; 2 tablespoons chopped mint; ¼ cup pomegranate seeds ((optional)); 3 tablespoons lemon juice; 3 tablespoons extra virgin olive oil; ½ teaspoon salt ((adjust to taste)); ¼ fresh ground black pepper

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This Quinoa Tabbouleh salad is crisp, crunchy, light, bright and everything you want in a summer meal. It's an easy twist on traditional Middle Eastern tabouli that's gluten-free and compliments a range of grilled meats, vegetables and more.

easy quinoa tabbouleh salad in white bowl

Say hello to the modern day take on tabbouleh!

This is a very easy tabbouleh recipe, 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 soups, salads and sides.

Even if I don't have it handy, it takes me 20 minutes to make Instant Pot quinoa. It's a super fast and plant-powered meal!

What is Tabbouleh? What is Tabouli?

Tabbouleh, also known as Tabouli, is a Middle Eastern vegetarian salad made of finely chopped parsley and mint, bulgar wheat, chopped tomatoes, onion, cucumber, and seasoned with a simple lemon vinaigrette.

What is Quinoa Tabbouleh?

In this quinoa tabbouleh salad, I have replaced bulgar wheat with cooked quinoa, which makes the Tabbouleh gluten-free, hearty and protein-rich.

Ingredients - Notes & Substitutions

All it takes is a handful of fresh produce and pantry ingredients to make this flavorful dish. Let's take a look at each one!

instant pot quinoa in a blue bowl garnished with cilantro — Cooked quinoa

For the Salad:

Quinoa: Quinoa is the gluten-free twist that makes this side dish extra special. Prep it on the stove top or the Instant Pot, then allow it to cool while prepping the rest of the ingredients.
Red Onion: A small amount of red onion goes a long way. Tip: Feel free to soak the chopped red onion in a bowl of cool water for 10 minutes to get rid of its sharp, astringent flavor.
Cherry or grape Tomatoes: Go for super sweet cherry or grape tomatoes, which are usually available year-round.
Persian or English Cucumber: I like the smaller and sweeter Persian cucumber, but English cucumber is a great alternative. The peel and seeds can be left intact for either variety.
Parsley: A whole lot of parsley goes into this Mediterranean side dish. It adds that unique fresh, herby flavor with loads of green color.
Mint: Mint is the next best thing to parsley. It adds another level of fresh flavor. But if you can't find it, skip it.
Pomegranate Seeds: Optional, but highly recommended! Look for pomegranate seeds in the prepared produce section of grocery stores or purchase a whole pomegranate and shake out the seeds when you get home.

For the Dressing:

Lemon Juice: A nice citrus pop in the dressing is always a hit.
Extra Virgin Olive Oil: Go for the good stuff! It is a raw salad after all, so we want a clean and peppery extra virgin olive oil. California or Lucini are both great brands.

Bulgar vs. Quinoa

Traditionally, tabbouleh is made using bulgar wheat. Bulgar is cracked wheat that has been partially cooked. It has a nutty flavor and is added to soups, stuffings and salads like Tabbouleh.

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 are considered to be whole grains, quinoa, which is actually a seed, is a complete protein. It just makes this salad healthier and well balanced.

Health Benefits of Quinoa

Since quinoa is a complete protein, this means it contains all nine essential amino acids that the body needs. According to Healthline, a cup of cooked quinoa:

Contains 8 grams of protein (versus 6 grams in a cup of cooked bulgar)
Provides 5 grams of fiber
Is rich in magnesium, B vitamins, iron, potassium, phosphorus and vitamin E
Contains noteworthy plant compounds including quercetin and kaempferol
Is naturally gluten-free, which is super beneficial for those with gluten intolerance
Has a low glycemic index, which is great for blood sugar control
Is super high in antioxidants, studies showing it had the highest amounts when compared to other grains

Step By Step Instructions

This easy tabbouleh recipe can be prepped and ready to serve in under 30 minutes!

Prep: Cook quinoa as per package directions. About ⅓ cup uncooked quinoa leads to 1 cup cooked. If cooking in Instant Pot, combine 1 cup rinsed quinoa with 1¼ cup water, ¼ teaspoon salt and pressure cook for 1-2 minutes, high pressure. Let the pressure release naturally. If cooking in smaller quantity, use pot-in-pot technique. Here's the detailed Instant Pot Quinoa recipe for reference.
Assemble: In a large mixing bowl, add cooked and cooled quinoa, chopped onions, tomatoes, cucumbers and herbs.

quinoa, red onion, tomatoes, cucumber, herbs in bowl

Pro Tip: To speed up the process of cooling quinoa, spread out on a large rimmed baking sheet. It'll cool down in minutes!

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 in a mason jar

Mix: Pour the dressing over the salad and mix well.

mixed quinoa tabbouleh salad in glass bowl

Optional Add In: Pomegranate Seeds

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!

mixed quinoa tabbouleh salad in glass bowl with pomegranate seeds

Easy Tabbouleh Recipe Variations

I like to change up the flavor once in a while when I have the ingredients on hand. A few variations include:

Add 2 scallions, thinly sliced
Toss in one (15.5 oz) can of chickpeas, rinsed and drained
Add an 8-ounce block of feta, crumbled or cut into small cubes

Serving Suggestions

Tabbouleh is a very fresh, vibrant and versatile salad with a zesty lemony dressing, which make it a great pairing for most entrées. It also makes for a great potluck and summer picnic side-dish.

I like to pair it with marinated or spiced meats and vegetables. Some of my favorites include Mediterranean Chicken, Grilled Lamb Chops, Tandoori Chicken Tikka, Chicken Seekh Kebabs or Cajun Chicken.

Make a Mediterranean Spread

To prepare a mediterranean themed menu, serve quinoa tabbouleh salad alongside:

Protein Entree: Chicken Shawarma or Mediterranean Chicken or Falafel
Side Dishes: Saffron Rice, Greek Salad and toasted pita
Condiments: Tzatziki, Hummus and Chili Garlic Sauce

mixed quinoa tabouli salad in white bowl

Storage Instructions

The quinoa salad will keep for up to 4 days in an airtight container in the refrigerator. I do not recommend freezing the salad.

Party Tip: Because of the acid and salt in the dressing, the vegetables will begin to release a lot of water after a day or two. To combat this, I like to prep the quinoa, vegetables and dressing ahead of time and store them in separate containers in the fridge. I then toss it all together a few hours ahead of party time!

Recipe Tips & Notes

Quinoa: Prep the quinoa on the stove top or Instant Pot and allow to cool while prepping the remaining ingredients. Spread the quinoa out on a large rimmed baking sheet to speed up the cooling process.
Onions: Soak the chopped red onion in a bowl of cool water for 10 minutes prior to mixing in the salad. This rids of the onion's sharp flavor.
Make Ahead: Assemble the salad a few hours ahead of serving. This allows time for the flavors to develop and marry together.
Meal Prep: If meal prepping the quinoa salad to enjoy throughout the week, prep and store the salad and dressing in separate containers since the vegetables will release water and lose some of their texture after a few days.
Party Prep: To get one step ahead and keep the integrity of the ingredients intact, prep the quinoa, vegetables and dressing a few days ahead of time and store each in separate containers in the fridge. On the day you are going to serve, simply toss it all together a few hours ahead of time!
Storage: The quinoa tabbouleh will keep well in the refrigerator, covered, for up to 4 days. I do not recommend freezing the salad.

FAQs

Can I use quinoa instead of bulgur?

Yes! Tabbouleh salad is traditionally made with bulgur, or cracked wheat. But our version today swaps it out for quinoa, which offers a lighter, healthier and gluten-free option.

Is Tabouli healthy?

Yes! Tabouli is a heart-healthy side dish that's packed with vegetables, whole grains and healthy fats, along with an abundance of vitamins, minerals, antioxidants and fiber.

What do you eat Taboule with?

Taboule is a chilled salad best served with an array of grilled meats, vegetables, falafel, pita bread and hearty dips including hummus and muhammara.

How long does tabouli last in the fridge?

Tabouli will keep well in an airtight container in the refrigerator for up to 4 days.

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