Gluten Free Lebanese Tabbouleh Using Quinoa
Experience the vibrant flavors of the Mediterranean with this Gluten-Free Lebanese Tabbouleh made with quinoa. Perfectly cooked quinoa replaces the traditional bulgur wheat, creating a light and nutritious base for a medley of fresh parsley, mint, tomatoes, cucumber, and green onions. Dressed in a zesty blend of extra virgin olive oil and fresh lemon juice, this refreshing salad bursts with bold, herby goodness while remaining 100% gluten-free. Quick to prepare in just 30 minutes, this healthy, plant-based recipe is perfect as a wholesome side dish, a light lunch, or a flavorful make-ahead meal. Packed with nutrients, naturally vegan, and easy to customize, this modern twist on a Middle Eastern classic is as delicious as it is nourishing. Serve it chilled or at room temperature for a healthy dish that's full of bright, fresh flavors!
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Recipe Information
Ingredients
- 1 cup quinoa
- 2 cups water
- 2 cups (chopped) fresh parsley
- 0.5 cup (chopped) fresh mint leaves
- 2 medium (diced) tomatoes
- 1 medium (diced) cucumber
- 3 stalks (sliced) green onions
- 3 tablespoons extra virgin olive oil
- 3 tablespoons fresh lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse the quinoa thoroughly under cold water to remove any bitterness.
In a medium saucepan, combine the quinoa and water. Bring to a boil over medium-high heat.
Once boiling, reduce the heat to low, cover the saucepan, and let the quinoa simmer for 12-15 minutes, or until all the water is absorbed.
Remove the quinoa from the heat, fluff it with a fork, and let it cool completely to room temperature.
While the quinoa is cooling, chop the parsley, mint, tomatoes, cucumber, and green onions.
In a large mixing bowl, combine the cooled quinoa, chopped parsley, mint, tomatoes, cucumber, and green onions.
In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper.
Pour the dressing over the quinoa mixture and toss everything together until well mixed.
Taste and adjust seasoning if needed with more salt, lemon juice, or pepper.
Serve immediately or refrigerate for up to a day to allow the flavors to meld. Serve chilled or at room temperature.
Nutrition Facts
Calories |
182 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.1 g | 14% | |
| Saturated Fat | 1.7 g | 9% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 291 mg | 13% | |
| Total Carbohydrate | 18.3 g | 7% | |
| Dietary Fiber | 3.8 g | 14% | |
| Total Sugars | 3.5 g | ||
| Protein | 4.5 g | 9% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 96 mg | 7% | |
| Iron | 5.2 mg | 29% | |
| Potassium | 522 mg | 11% | |
*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.
