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    Home » Recipes » Salads

    Quinoa Tabbouleh Salad

    By Lily・Published: Aug 8, 2023・Updated: Sep 13, 2024・Post may have affiliate links.

    Jump to Recipe Print Recipe

    This gluten-free tabbouleh recipe substitutes quinoa in lieu of bulgar wheat. It's the perfect ingredient substitution for anyone with gluten intolerance. Tabouli, or tabbouleh, is a popular Lebanese superfood parsley salad.

    quinoa tabbouleh parsley salad close up

    This classic Middle Eastern dish is made with fresh parsley, tomatoes, onion, fresh mint, lemon juice, olive oil, and quinoa. For a traditional tabbouleh salad made with bulgur wheat grains, try this authentic tabouli salad.

    Gluten-free tabouli is best served alongside other mezze dishes like baba ghanoush, za'atar labneh dip, batata harra, fried kibbeh, and fatoush.

    What's Great About This Recipe

    This healthy salad is jam-packed with essential amino acids and all kinds of superfood goodness going on. The salad dressing is simple, made with virgin olive oil, lemon juice, and juice from the tomatoes. Quinoa adds extra protein to this vegan salad.

    Quinoa tabouli salad is great for meal prep. Serve as a side salad, side dish, or part of a mezze platter.

    Ingredients

    • Quinoa: Cook the quinoa ahead of time so it can cool off a bit. I use white quinoa because it's the closest color to bulgar wheat.
    • Italian parsley: Tabouli salad uses a whole lot of parsley. Flat leaf and curly parsley are the two main fresh parsley types found in your local grocery store. I recommend flat leaf parsley (also known as Italian parsley). It resembles cilantro (coriander) but doesn't taste like cilantro. Be careful not to buy cilantro because you will end up with pico de gallo instead of tabouli.
    • Fresh mint: This is a really important ingredient in this recipe. Actually, it's the secret ingredient, and only a privileged few know about this secret ingredient.
    • Onion: You can go a few different ways here. I normally make my tabbouleh with half spring onion and half white onion. However, you can choose to use only spring onion or only white onion. Either way, the quantity will be the same. Substitute red onion, yellow onion, or brown onion for white onion
    • Fresh tomatoes: I use tomatoes on the vine for my tabouli recipe. Tomato quality makes a difference; you want to splurge a little on some good red and juicy tomatoes.
    • Lemons: You will need fresh lemon juice for this recipe made from squeezed lemons. Bottled lemon juice doesn't taste the same.
    • Olive Oil: I use high-quality extra virgin olive oil, which in my book means that the olive oil is not blended with any other oils. I want that EVOO to be 100%.
    • Salt and Pepper: You can use pink Himalayan sea salt, sea salt, flaked sea salt, or regular table salt.

    How to Make Quinoa Tabbouleh

    Prepare quinoa. Cook quinoa and set it aside to cool in a small bowl. I found the easiest way to cook fluffy quinoa is to boil it with a lot of water until tender and strain it.

    cooked quinoa

    Chop the parsley. Discard the parsley stems. Finely chop the parsley leaves as fine as possible. Add the chopped parsley to a strainer bowl. Wash the chopped parsley. Let the parsley drain while preparing the other ingredients.

    chopping parsley

    Chop the mint. Remove mint leaves. Chop mint finely just like the parsley.

    Chop the tomatoes. Slice the tomatoes into thin circles. Then slice the tomatoes like you would make a tic tac toe board. You want the tomatoes as fine as the chopped parsley.

    dicing onions

    Chop the onions. If you use spring onion, chop the spring onions into thin pieces. If you use white onion, slice the onion just like you slice the tomatoes.

    chopping green onions

    Squeeze the lemons. Using a lemon juicer, squeeze the lemons.

    squeeze the lemons

    Assemble the salad bowl. Add all of the ingredients together in a large bowl.

    tabouli ingredients in a bowl

    Add the olive oil and salt to taste. Mix well.

    quinoa tabbouleh in a glass bowl

    Serve this gluten-free tabouli with pita bread (or cabbage leaves), grilled lamb chops, or oven-roasted steelhead trout.

    Tips and Variations

    • Wash and chop the parsley finely. You can remove the leaves from the parsley stem one by one (the long way) OR cut the leaves away from the stem (as in the video).
    • Use quinoa or bulgar wheat. If you would like to change out the quinoa for bulgar wheat, I have included those instructions in the recipe card (or check out this bulgar wheat tabouli recipe). The authentic way to make tabouli is by using bulgar wheat.

    Substitutions and Variations

    Traditional Lebanese tabbouleh recipes do not add feta cheese, English cucumbers, lemon zest, or sunflower seeds. That doesn't mean you can't experiment with what makes sense to you.

    Equipment

    • A very sharp chef's knife
    • Cutting board
    • Large salad bowl
    • Pot with a lid (to cook quinoa)
    • Mesh strainer (to strain quinoa)

    Storage

    Store the quinoa tabbouleh salad in the fridge in an airtight container for up to 5 days. I don't recommend freezing or warming it up. You can eat tabbouleh cold directly from the fridge or allow it to get to room temperature before eating.

    In my honest and humble opinion, tabbouleh tastes better the next day. The salad sweats a little bit overnight, so don't be surprised by the level of salad juice the next day. The salad juice actually has a name, zoom, and it's not your conference calling software.

    tabouli

    FAQs

    Is tabbouleh healthy?

    Tabbouleh's main ingredient is parsley, which is considered a superfood.

    Is tabbouleh gluten-free?

    This tabbouleh recipe is gluten-free because it uses quinoa instead of bulgar wheat. If you make the salad with bulgar wheat then it is not gluten-free.

    Is tabbouleh vegan?

    Yes. Quinoa tabbouleh is vegan, vegetarian, dairy-free, and gluten-free.

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    📋 Recipe

    quinoa tabbouleh parsley salad close up

    Quinoa Tabbouleh Salad

    Author: Lily
    Course: Salad
    Cuisine: Lebanese
    Prep: 1 hour hr
    Total: 1 hour hr
    5 from 2 votes
    Print Pin Rate Email
    Servings 6
    This gluten-free tabbouleh salad blends authentic Lebanese taste with gluten-free eating by using quinoa in lieu of bulgar wheat.

    Ingredients
     
    US Customary - Metric

    • 6 bunches of Italian parsley about 8 cups of chopped parsley
    • 2 cups of cooked quinoa about ¾ cup of dry quinoa** see notes
    • 6 medium tomatoes
    • 1 white onion
    • 2 spring onion sprigs
    • 5 large lemons
    • 1 bunch of fresh mint
    • ½ cup olive oil
    • salt and pepper to taste

    Instructions

    • Cook quinoa and set aside to cool down.
    • Wash the parsley in a large tub of water. Remove the parsley leaves and chop very finely. Add to the salad bowl.
    • Remove mint leaves. Chop mint finely just like the parsley.
    • Slice the tomatoes in thin circles. Slice the tomatoes long ways then horizontally into fine pieces about the same size as the chopped parsley.
    • If you are using spring onion, slice the spring onion into thin pieces. If you are using white onion, slice the onion just like you slice the tomatoes.
    • Using a lemon juicer, squeeze the lemons.
    • Add all of the ingredients together. Add salt and pepper to taste. Mix well.

    Notes

    1. You can substitute cracked bulgar wheat #1 instead of quinoa to make the authentic Lebanese tabbouleh recipe. Soak 1 cup of dry bulgar wheat in a warm cup of water until the bulgar wheat is soft (about 1 hour). Drain and add to the salad.
    2. You can add an extra ¼ cup of olive oil depending on the taste.

    Nutrition

    Serving: 2 cups | Calories: 326 kcal | Carbohydrates: 33 g | Protein: 7 g | Fat: 19 g | Saturated Fat: 3 g | Polyunsaturated Fat: 16 g | Trans Fat: 0 g | Cholesterol: 0 mg | Sodium: 58 mg | Fiber: 8 g | Sugar: 9 g

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    About Lily

    Howdy! My name is Lilian, but my friends call me Lily. I'm the founder and one of the recipe authors here at The Matbakh. I enjoy sunsets, long walks to the fridge, meaningful relationships, and anything related to food. I'm so happy you are here!

    Reader Interactions

    Comments

      5 from 2 votes

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      Recipe Rating




    1. Rahma

      January 18, 2023 at 3:53 am

      5 stars
      I tried it and it tastes very good, much better than the one in restaurants 🙂 Thank you.
      I just added dry mint in addition to the fresh mint!

      Reply
      • Lily

        January 18, 2023 at 11:52 am

        Thank you so much for the comment! That’s a great substitution for fresh mint!

        Reply
    2. Ally

      June 15, 2020 at 3:02 am

      5 stars
      Like this gluten-free option! I had problems finding bulgar wheat at the grocery store, so this was a good substitute.

      Reply
      • Lily

        July 05, 2021 at 8:54 am

        Thanks for the comment!

        Reply

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    I'm Lily

    I'm an American Lebanese living in Texas. My kitchen, or matbakh, is a hodgepodge of recipes from the U.S. and Mediterranean region.

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