Quinoa Tabbouleh Salad (Gluten-Free & Vegan)
This easy quinoa tabbouleh is gluten-free and vegan—ready in 20 minutes! A fresh, fiber-packed Mediterranean salad you’ll make on repeat.
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If you’re looking for a fresh, flavorful salad that comes together in about 20 minutes, this quinoa tabbouleh is it. Made with protein-rich quinoa instead of bulgur wheat, it’s naturally gluten-free and vegan — and packed with the bright, Mediterranean flavors that make healthy eating genuinely delicious.
Why You’ll Love This Quinoa Tabbouleh Salad:
What is Tabbouleh? (And Why Quinoa Instead of Bulgur)
Originating in Lebanon and Syria, tabbouleh is a delicious Eastern Mediterranean diet staple made with bulgur wheat, chopped fresh parsley, tomato, onion, olive oil, lemon juice, and salt. Sometimes mint and green onions are added for additional flavor.
This version swaps the bulgur wheat with quinoa, making it 100% gluten-free and safe for people with celiac disease or gluten sensitivity.
Ingredients for Gluten-Free Quinoa Tabbouleh
My gluten-free version of tabbouleh is a twist on the traditional dish and features the following simple ingredients you’ll find at your local grocery store:
- Quinoa. I love SIMPLi Quinoa because it’s Regenerative Organic Certified, meaning it’s grown using regenerative agriculture practices.
- Cucumbers. I’ve used both Persian and English cucumbers in this recipe. Either variety is a great option.
- Tomatoes. If you’re making this recipe in the summer use sweet, juicy heirloom tomatoes or homegrown tomatoes. Otherwise, I like grape or cherry tomatoes year-round for the best flavor.
- Fresh Herbs. Flat-leaf parsley, fresh mint, and green onion.
- Dressing. Lemon juice, extra virgin olive oil, dried oregano, salt, and pepper.
Optional Add-Ins. I love this salad as is, but feel free to get creative with your favorite add-ins. I think feta cheese, chopped red onion, lemon zest, creamy avocado, and other fresh herbs would be delicious additions to this classic Middle Eastern dish.
Want more plant-based protein in this vegan tabbouleh recipe? Add chickpeas, lentils, sunflower seeds, or pine nuts.
How to Make Quinoa Tabbouleh Step by Step
- Rinse your quinoa to remove any bitterness.
- Cook your quinoa. ~15 minutes. Use two cups of water for every one cup of dry quinoa. Make sure all the water is absorbed and fluff it with a fork before adding it to the quinoa tabbouleh salad.
- While the quinoa is cooking, prep your fresh veggies. Chop cucumber, parsley, and mint. Slice tomatoes and green onions. Add them all to a large bowl. Tip! I love my mini Kitchen Aid food processor for finely chopping parsley and mint.
- Add the cooked quinoa, lemon juice, olive oil, and oregano to the veggies. Add salt and pepper to taste. Serve at room temperature or chill until ready to enjoy.
Can I Make Quinoa Tabbouleh Ahead of Time?
Yes! It keeps well in an airtight container in the fridge for up to 4 days, making it a great meal prep option.
What to Serve with Gluten-Free Tabbouleh
- This gluten-free tabbouleh salad recipe is delicious on its own for a light meal.
- Serve it as a side salad with any protein choice, such as salmon or roast chicken. Or, add additional plant protein, as mentioned earlier.
- Make a mezze platter and serve your quinoa tabbouleh alongside other shareable dishes, such as fresh or roasted veggies, a spread like hummus and baba ganoush, olives, cheese, and pita bread. This gluten-free pita recipe looks tasty!
Nutrition Benefits
- Quinoa is naturally gluten-free, a good source of fiber, and a complete protein containing all essential amino acids.
- Whole grains, veggies, herbs, and extra virgin olive oil are key components of an anti-inflammatory diet, DASH diet, and MIND diet. It’s also a delicious way to eat more plants for better gut health!
- One large serving of gluten-free tabbouleh salad has 340 calories, 9 grams of protein and 7 grams of fiber, plus it’s low in saturated fat.
Is Quinoa Tabbouleh Low FODMAP?
Yes! This recipe uses the green tops of green onions only (no garlic or onion bulb), which makes it low FODMAP–friendly for people with IBS. You’ll also want to swap out the cherry tomoatoes for regular tomatoes. See full recipe notes for details!
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Easy Quinoa Tabbouleh Salad
Ingredients
- 1 cup dry quinoa, pre-rinse to remove bitterness
- 2 cups water
- 2 large cucumbers, peeled and chopped into bite size pieces
- 2 cups grape or cherry tomatoes, sliced into bite size pieces
- 2 cups loosely packed flat leaf parsley, chopped
- 1 cup chopped green onions, green part only
- 1 cup loosely packed fresh mint, chopped
- 1/4 cup lemon juice
- 1/4 cup extra virgin olive oil
- 1 teaspoon dried oregano
- Salt and Pepper to taste
Instructions
- Rinse the quinoa. Place in a medium pot with water, and heat on high until boiling. Turn the heat down to a simmer, and cook for ~ 15 minutes. Fluff with a fork before adding to the remaining ingredients.
- While the quinoa is cooking, peel and chop the cucumbers and slice the tomatoes. Place them in a large salad bowl or serving dish. Add the chopped parsley, green onions, and mint to the cucumber and tomatoes, and stir well to combine.
- Juice the lemon and add to the herbs and veggies along with the olive oil.
- When quinoa has finished cooking, pour it into the bowl with the other ingredients, and stir well to combine. Stir in the dried oregano, and salt and pepper to taste.
- Serve warm, or chilled {store covered in refrigerator until ready to serve, or for up to 3 days.}
Notes
Nutrition
More Gluten-Free Quinoa Salad Recipes You’ll Love
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