Quinoa Tabouli

What is Tabouli?

Quinoa Tabouli, also spelled tabbouleh, tabouleh, or tabbouli, is a salad dish commonly found in the Middle East. It is particularly found in Lebanon, where it is the national dish. Tabouli is a culturally important dish that is found in a lot of households, whereas here in the US it is somewhat of a novelty found along shawarma and falafel. Read more about the Lebanese household dish here, and serve this gluten free tabbouleh alongside our Falafel, Shawarma Tofu, Tzatziki Sauce, Vegan Feta, and Gluten Free Flatbread.

Is Tabouli Gluten Free?

It is traditionally made with bulgur wheat, parsley, mint, onion, tomato, olive oil, and salt. Common variations include adding dill, cucumber, or garlic, and using couscous instead of bulgur. The problem with both bulgur and couscous is that they both are wheat based, meaning they are not gluten free. 

Quinoa Tabouli

When I crave this dish, which is very unique but healthy, and somehow comforting, I use the next best thing in my pantry: Quinoa! It has a similar size and texture to bulgur or couscous, allowing it to easily be a substitute to suite my tastes.

Parsley is the main important guest to the party. Actually, there is commonly more parsley than bulgur in the Lebanese and Syrian iterations of the dish. I used curly parsley in mine, but you can also use flat leaf if that’s what you have access to.

Is Tabouli Healthy?

In the simplest of terms, this is a salad. A healthy, filling salad, made with veggies, a healthy grain, and a dressing made from two ingredients. This gluten free tabbouli shines, not in spite of, but because of its simplicity. As such, it is my recommendation to use the best quality ingredients you can get. Fresh green parsley and mint will have stronger but purer flavors, fresh non mealy delightful tomatoes. Importantly, a good tasting extra virgin olive oil that is not bitter.

A Turkish shopkeeper once had me sample the difference between over processed olive oil, and the EVOO he had bought straight from his hometown, and the difference is astounding. I’m not saying that you need to get on a plane to Turkey or Lebanon to buy some oil, but it is worth buying a higher quality bottle of oil strictly for salad dressings and other cold usage, if it is something you’ll see yourself coming back to.

How to Make Tabouli?

• Rinse dry quinoa in a finely meshed strainer. Place in a medium-sized pot with the water. Bring to boil, then simmer on low heat for 15-20 minutes, or until quinoa is soft.
• Mince parsley, mint, and green onion as finely as you can by hand. Finely dice tomato and cucumber. Place quinoa, herbs, and vegetables in a bowl. Add lemon juice and oil. Stir, then add any salt if necessary.
• Gluten free tabbouli can be served immediately but tastes better if allowed chill in the fridge for a few hours or even overnight, to allow the flavors to fully marinate.
• Tabouli can be kept in the fridge for up to 5 days.

Tips For Making Tabouli?

1. You can use yellow, sweet, or red onions instead of green onions/scallions.
2. Boil your quinoa in vegetable broth for more flavor.

Other Salad Recipes to Try

• Greek Salad
• Cucumber Avocado Salad
• Simple Quinoa Salad
• Southwestern Tofu Salad
• Cucumber Tomato and Avocado Salad
• Creamy Broccoli

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