Gluten-Free Tabbouleh (2024)

Bright, herby Gluten-Free Tabbouleh using quinoa instead of bulgur wheat. Naturally vegan, easy to make & full of delicious fresh flavors and textures!

^{Thisrecipe 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 theprintablerecipe 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 seedit 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

Hungry for more?

Love vegan salads? Be sure to check out these:

• Cranberry Quinoa Salad
• Kidney Bean Salad
• Quinoa Butternut Squash Salad
• Peanut Crunch Salad in a Jar

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