Bright, herby Gluten-Free Tabbouleh using quinoa instead of bulgur wheat. Naturally vegan, easy to make & full of delicious fresh flavours and textures!
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There are so many delicious flavours and textures going on in this Gluten-Free Tabbouleh. It's tangy, bright, and healthy and makes a great appetizer, side, or light lunch. It's also fantastic for taking to potlucks, picnics, and cookouts because it fares so well when made ahead.
Bulgar wheat is traditionally used to make tabbouleh but it isn't gluten-free. That's why in this recipe we are using quinoa instead.
Serve gluten-free tabbouleh as an appetizer, side dish, light lunch or dinner. It's delicious as part of a mezze with hummus, baba ganoush, pita bread, falafel, and watermelon mint salad and it's also wonderful with grilled foods, baked tofu, and kabobs.
Mel x
Ingredient Notes & Substitutions
Here are the main ingredients you need along with some substitution ideas:
- Quinoa - Not the traditional grain used in tabbouleh but it's a great gluten-free alternative. It has a lovely texture, nutty flavour, and it and absorbs the olive oil and lemon flavours really nicely. It's also really filling and full of protein and fibre. Millet or brown rice make great alternatives.
- Fresh parsley - The star of the show in tabbouleh. We're talking LOTS of parsley. I recommend using curly parsley instead of flat leaf parsley if you can.
- Tomato - For texture, flavour and colour. You can use halved cherry or grape tomatoes instead.
- Cucumber - Not a traditional ingredient in tabbouleh but I love the extra crunch it gives. Feel free to omit it if you prefer.
- Red onion - For flavour, bright colour, and crispy texture. Green onions are a good alternative.
- Fresh mint leaves - This adds so much freshness and flavour. You can replace it with more parsley if you don't have any.
- Lemon, olive oil, salt, & pepper - These ingredients make up your dressing. Use good quality extra virgin olive oil. It's essential for its flavour in this salad. Fresh lemon juice is also a must. Don't use the bottled kind.
Although not traditional, vegan tabbouleh is delicious with a scattering of vegan feta cheese or toasted walnuts (or both).
Recipe
Gluten-Free Tabbouleh
Author:Ingredients
For the quinoa
- 1 cup (170 grams) uncooked quinoa , or 3 cups ready cooked quinoa
- 2 cups (480 mls) water , (or 1 cup of water if you are using an Instant Pot)
For the dressing
- 2 medium lemons , juice only (about 8 tablespoons)
- ½ cup (120 mls) extra virgin olive oil
- ½ teaspoon fine sea salt , plus more to taste
- ¼ teaspoon freshly ground black pepper , plus more to taste
For the salad
- 4 to 5 medium tomatoes , diced
- 1 large English cucumber , diced
- 1 small red onion , diced
- 3 bunches (about 6 cups) fresh curly parsley , finely chopped
- 1 large handful fresh mint , finely chopped
INSTRUCTIONS
- First cook the quinoa and allow to cool. This can easily be done the day before. You'll notice that my quinoa cooking instructions involve toasting the quinoa first. This gives the quinoa a really delicious nutty flavor. If you don't have time or can't be bothered feel free to skip that step.
To cook quinoa on the stovetop
- Rinse the quinoa well in a fine sieve then add it to a dry pan and gently toast it over medium heat for a couple of minutes, keeping it moving, until it starts to smell a little nutty. Once it does turn off the heat.Add the water, bring to a simmer, and cook uncovered for about 10 minutes until the water has mostly absorbed.Turn off the heat, cover tightly and leave to steam for at least 5 minutes but longer is fine. Allow to cool completely before fluffing with a fork and continuing with the recipe. If you are in a hurry to cool it, you can spread it out in a thin layer on a cool plate or baking sheet.
To cook quinoa in an Instant Pot
- Rinse the quinoa in a sieve then tip the wet quinoa into the insert of your Instant Pot. Saute over medium heat for a few minutes, stirring frequently until it starts to smell nutty. Once it does turn the Instant Pot off. Add just 1 cup of water to the quinoa, stir, then put the lid on and seal the vent. Set to 2 minutes high pressure and leave the pressure to naturally release. Remove the lid, allow to cool and fluff with a fork before using.
Make the dressing
- In a jar, shake together the lemon juice, olive oil, salt and pepper. Or whisk them together in a bowl.
Make the salad
- To a large salad bowl add the cooled quinoa, tomatoes, cucumber, red onion, parsley and mint. Pour over the dressing and toss together really well.
- Taste and add more salt and pepper as necessary.
- Allow the salad to sit and absorb the dressing for at least 30 minutes before eating, but it will keep for up to 4 days in an airtight container in the fridge.
NOTES
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Alena says
Thanks,
It is good & tasty.
Karen says
Te whole family loved it. Thank you!
pragatibidkar says
This is a rockin tabbouleh
Lucie says
What an amazing recipe! so good. Thank you.