Gluten-Free Classic Tabouli Salad
Discover the vibrant flavors of this Gluten-Free Classic Tabouli Salad, a wholesome twist on the traditional Mediterranean dish. This recipe swaps bulgur for fluffy quinoa, delivering a nutrient-packed, gluten-free alternative while retaining the fresh, herbaceous essence of tabouli. Loaded with finely chopped parsley and mint, juicy tomatoes, crisp cucumber, and zesty green onions, every bite bursts with freshness. A tangy lemon-olive oil dressing ties it all together, making it irresistibly light yet satisfying. Perfect as a chilled side dish or a refreshing main course, this quick and easy salad is ready in just 35 minutes and serves four. Ideal for those seeking healthy, gluten-free recipes full of bold flavors and simple ingredients.
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Recipe Information
Ingredients
- 1 cup quinoa
- 2 cups water
- 2 cups fresh parsley
- 1 cup fresh mint leaves
- 2 large ripe tomatoes
- 1 large cucumber
- 3 green onions
- 0.33 cup fresh lemon juice
- 0.25 cup extra virgin olive oil
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Rinse the quinoa under cold water in a fine-mesh strainer until the water runs clear to remove its natural coating called saponin, which can make the quinoa taste bitter.
In a medium saucepan, combine the rinsed quinoa and 2 cups of water. Bring to a boil over medium-high heat. Once boiling, reduce the heat to low, cover, and let it simmer for about 15 minutes or until all the water is absorbed and the quinoa is fluffy.
Remove the saucepan from the heat and let the quinoa sit, covered, for 5 minutes. Then, fluff with a fork and set aside to cool to room temperature.
Meanwhile, finely chop the fresh parsley and mint leaves and place them in a large mixing bowl.
Dice the ripe tomatoes and peel, seed, and dice the cucumber. Add these to the bowl with the herbs.
Thinly slice the green onions and add them to the salad mixture.
In a small bowl, whisk together the fresh lemon juice, extra virgin olive oil, salt, and black pepper to create the dressing.
Once the quinoa has cooled, add it to the vegetable and herb mixture.
Pour the dressing over the top and gently toss the salad until all the ingredients are well coated.
Taste and adjust the seasoning with additional salt and pepper if needed.
Let the salad sit for at least 15 minutes to allow the flavors to meld before serving.
Serve the tabouli salad chilled or at room temperature as a side dish or a light main course.
Nutrition Facts
Calories |
1408 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 73.0 g | 94% | |
| Saturated Fat | 8.3 g | 42% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3692 mg | 161% | |
| Total Carbohydrate | 170.5 g | 62% | |
| Dietary Fiber | 31.7 g | 113% | |
| Total Sugars | 32.9 g | ||
| Protein | 46.8 g | 94% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1108 mg | 85% | |
| Iron | 36.5 mg | 203% | |
| Potassium | 4370 mg | 93% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
