Bright, herby Gluten-Free Tabbouleh using quinoa instead of bulgur wheat. Naturally vegan, easy to make & full of delicious fresh flavors and textures!
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This recipe was originally published on February 23rd, 2016. I've since rewritten the post to include more helpful information and now I am republishing it for you. I hope you enjoy it. Thank you for following A Virtual Vegan!
There are so many delicious flavors 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.
If you are gluten-free and have been wondering what to substitute for bulgur wheat in tabbouleh, quinoa is your answer and is what we will be using in this recipe.
What is tabbouleh?
Tabbouleh is a simple Middle Eastern salad, sometimes known as tabbouli, tabouli, or taboulah. Traditional tabbouleh is naturally vegan but not gluten-free. It is usually made with lots of parsley, tomatoes, mint, onions and fine bulgur wheat then mixed and tossed with a lemon juice, olive oil dressing. Its exact ingredients can vary considerably from one region to another though.
Ingredient notes & substitutions
(For detailed measurements and instructions, see the printable recipe card).
Here's what you will be needing to make gluten-free tabbouleh, plus some ideas for substitutions:
- Quinoa - Not the traditional grain used in tabbouleh but it's a great gluten-free alternative. It has a lovely texture, nutty flavor and and absorbs the olive oil and lemon flavors really nicely. It's also really filling and full of protein and fiber. Millet or brown rice are great alternative.
- 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, flavor and color. You can use halved cherry tomatoes instead if you prefer.
- Cucumber - Not a traditional ingredient in tabbouleh but I love the extra crunch it gives. Feel free to omit if you prefer.
- Red onion - For flavour, bright color and crispy texture. Green onions are a good alternative.
- Fresh mint leaves - Adds so much freshness and flavor. You can replace them with more parsley if you don't have any.
- Lemon, olive oil and salt & pepper - These make up your dressing.
What is quinoa?
Quinoa is a gluten-free, grain-free, nutrient-rich seed that is high in protein and easy to cook. It's often mistaken for a grain because it is prepared and eaten in the same way.
Quinoa seeds come from a plant called goosefoot which is closely related to amaranth, and although it is technically a seed it can be classified as a wholegrain because of its high fibre and protein content.
Quinoa makes a really good alternative to bulgur wheat in tabbouleh.
How to make Vegan Tabbouleh
Gluten-free and vegan tabbouleh is incredibly easy to make. First prepare the quinoa and allow to cool, then chop the herbs and veggies, shake the dressing together in a jar and then toss them all together. It's ready very quickly with little effort.
Success tips
For the best results when making this vegan tabbouleh salad recipe take note of these tips:
- Use good quality extra virgin olive oil. It's essential for its flavor in this salad.
- Fresh lemon juice is a must. Don't use the bottled kind.
Variations
Great as it is but feel free to make it your own by trying these variations:
- If tomatoes aren't in season try using pomegranate arils instead. They look so pretty tossed throughout the salad and their sweet flavour and crunch work really well.
- If you don't have quinoa, millet is a great gluten-free alternative.
- If you aren't gluten-free feel free to use bulgur wheat instead of the quinoa.
- Although not traditional, vegan tabbouleh is delicious with a scattering of vegan feta cheese or toasted walnuts (or both).
- Add some spice with a pinch of red pepper flakes.
Making ahead & storage
Gluten-free tabbouleh can withstand more time in the fridge than your average salad which means that you can make it ahead of time if need be. It will last for 3 to 4 days and seems to even get better with time. Just store it in an airtight container in the fridge. It's easily transportable in lunchboxes or mason jars so is just perfect for packed lunches, picnics, potlucks and cookouts.
Serving suggestions
Serve gluten-free tabbouleh as an appetizer, side dish or a light lunch or dinner.
- Try spooning it into butter lettuce leaves for a tasty hand held meal.
- Serve as a mezze with hummus, baba ganoush, pita bread, falafel and watermelon mint salad.
- Serve alongside grilled foods, baked tofu or kabobs.
Recipe FAQS
Traditional tabbouleh is not grain-free because it contains bulgur wheat which is a grain, however this gluten-free tabbouleh uses quinoa instead. Quinoa is a seed not a grain.
No. Tabbouleh is traditionally made from bulgur wheat which is a cracked wheat and contains gluten. When made with quinoa though it is gluten-free.
Yes, tabbouleh is a naturally vegan dish.
To make this recipe you will need 3 cups of cooked quinoa although if you have less you can scale the recipe down to suit.
No. Bulgur wheat is a type of cracked wheat and naturally contains gluten. Quinoa is a great gluten-free alternative in tabbouleh.
Hungry for more?
Love vegan salads? Be sure to check out these:
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
- Use good quality extra virgin olive oil. It's essential for its flavor in this salad.
- Fresh lemon juice is a must. Don't use the bottled kind.
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.