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While there is nothing wrong with a straightforward classic, sometimes it is fun to mix things up. This Quinoa Tabbouleh Recipe does just that! Nutty quinoa keeps this recipe gluten-free, and spinach adds an extra punch of nutrition. This recipe is shockingly simple and never fails to satisfy.
This Quinoa Tabbouleh Recipe is a Fun Way to Mix Things Up!
I have never been much of a traditionalist in my kitchen. I love mixing things up! This Quinoa Tabbouleh is such a fun twist on a classic.
Tabbouleh is a Middle Eastern dish that is typically made with bulgur.
(There are a lot of variations of tabbouleh, but most all contain bulgur wheat.)
A less traditional but still common alternative is to make it with couscous.
Neither couscous or bulgur wheat are gluten free. So, to make tabbouleh work for me I’ve switched things up by using quinoa, which not only makes this dish gluten-free but also adds a boost of protein. I’ve also added spinach for an added nutritional boost.
If you want to keep things more traditional, feel free to leave the greens off and off and add more parsley and mint. And, if tradition is what you have in mind, you may also want to skip the roasted red pepper and tamari! (But I love both here.)
Variations
- Add in 2 tablespoons tomato paste and 1 tablespoon harissa for a Turkish Quinoa Tabbouleh.
- If quinoa isn’t your thing, try substitute brown rice or gluten-free couscous.
- Add 1 cup of chickpeas for an extra punch of protein and fiber.
- To make this recipelow-carb and keto friendly, use cauliflower rice in place of the quinoa. If you are trying to keep your carb count very low, reduce the tomatoes to 1 cup.
- To make this recipesoy free, omit the tamari and use coconut aminos or Braggs Liquid Aminos.
- To make this recipeoil-free, follow the instruction #1 to use chia gel in place of oil.
Tips & Tricks
- This Quinoa Tabbouleh is best after it has sat for a few hours to allow the flavors to combine.
- It is best served within 5 days.
What Goes Well With Quinoa Tabbouleh Salad?
- This recipe is excellent served withLamb Kebabsor Lamb Meatballs.
- Use as a base for a bowl! I love it as the base for a Gyro Bowl.
- Serve as a side dish forFalafel.
- Serve as a side dish forGreek Meatballs.
Tools You Will Need
How to Make Tabbouleh with Quinoa
1. If you are making this recipe oil-free, start by combining chia seeds and warm water. Stir well, and allow to sit for 10 minutes, until a gel forms.
2. In a food processor, combine spinach, mint, and parsley. Pulse until chopped. (If you don’t have a food processor, chopping by hand works too!)
3. Half the tomatoes, and chop the cucumber and roasted red pepper.
4. Add in garlic, lemon juice, tamari and either olive oil or chia gel. Pulse until well combined.
5. In a large bowl, combine quinoa, tomatoes, cucumber, and roasted red pepper.
6. Top with the spinach and herb mixture and stir until well combined.
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Quinoa Tabbouleh
Quinoa Tabbouleh is a fun spin on a classic tabbouleh salad! I’ve swapped out traditional Tabbouleh for quinoa, which makes this dish gluten-free and adds a kick of protein. I’ve also added in spinach, for an extra pop of nutrition. This gluten-free and vegan recipe is the perfect make-ahead side, and also works great for a light lunch. For those with special diets, I’ve included low carb and oil-free versions.
Prep Time15 minutes mins
Total Time15 minutes mins
Course: Main, Side Dish
Cuisine: American, Mediterranean
Keyword: vegan
Servings: 6
Calories: 184kcal
Author: Wendy Polisi
Ingredients
- 2 cups spinach
- ½ cup fresh mint
- ⅔ cup fresh parsley
- 1 teaspoon minced garlic
- ¼ cup lemon juice
- 2 tablespoons gluten free tamari
- ¼ cup extra virgin olive oil OR ½ tablespoon chia seeds + ¼ cup water
- 2 cups cooked quinoa
- 2 cups grape tomatoes halved
- 1 cucumber peeled and chopped
- 1 roasted red pepper chopped
Instructions
If using chia gel in place of oil, combine chia seeds and water and stir well. Set aside for 10 minutes, or until a gel forms.
Combine spinach, mint, and parsley in a food processor and pulse until chopped. Add in garlic, lemon juice, soy sauce or tamari, and olive oil or chia gel and pulse a few more times until well combined.
In a large bowl combine quinoa, grape tomatoes, cucumber and roasted red pepper. Top with spinach mixture and stir until combined.
Notes
VARIATIONS FOR THIS RECIPE: Add in 2 tablespoons tomato paste and 1 tablespoon harissa for a Turkish Tabbouleh. If quinoa isn’t your thing, try substitute brown rice or gluten-free couscous. Add 1 cup of chickpeas for an extra punch of protein and fiber.
DIETARY VARIATIONS: To make this recipe low-carb and keto friendly, use cauliflower rice in place of the quinoa. If you are trying to keep your carb count very low, reduce the tomatoes to 1 cup. To make this recipe soy free, omit the tamari and use coconut aminos. To make this recipe oil-free, follow the instruction #1 to use chia gel in place of oil.
TIPS FOR MAKING QUINOA TABBOULEH: This Quinoa Tabbouleh is best after it has sat for a few hours to allow the flavors to combine. It is best served within 5 days.
Nutrition
Calories: 184kcal | Carbohydrates: 19g | Protein: 5g | Fat: 11g | Saturated Fat: 1g | Sodium: 441mg | Potassium: 438mg | Fiber: 4g | Sugar: 3g | Vitamin A: 2140IU | Vitamin C: 28mg | Calcium: 53mg | Iron: 2mg
Filed Under:
Quinoa RecipesVegan RecipesVegetarian Recipes
More Quinoa Recipes Index
- 25-Minute Instant Pot Quinoa
- How to Cook Quinoa Perfectly
- 15-Minute Crunchy Edamame Quinoa Salad with Cabbage
- 20-Minute Rice Cooker Quinoa Recipe
About Wendy Polisi
Hi, I’m Wendy! I’m a cook, 5 time cookbook author, blogger, natural health enthusiast…and most importantly a mom. My boys are 18 & 19 and my late life princess is 10.
