Quinoa Tabouleh Gluten Free and Vegan
Bursting with vibrant Mediterranean flavors, this Quinoa Tabouleh is a delightful, gluten-free, and vegan twist on the classic Middle Eastern salad. Perfectly cooked quinoa serves as a hearty yet light base, replacing traditional bulgur for a gluten-free option. Fresh parsley and mint add a fragrant herby punch, while juicy tomatoes, crisp cucumber, and zesty green onions deliver unbeatable freshness. Finished with a bright lemon-olive oil dressing, this dish strikes the perfect balance between tangy and savory. Quick and easy to prepare in just 30 minutes, this wholesome salad is ideal as a refreshing side dish, a light lunch, or a healthy meal prep option. Packed with plant-based protein and loaded with nutrients, it’s a must-try for vegans, vegetarians, and anyone looking for a healthy, flavor-packed recipe!
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Recipe Information
Ingredients
- 1 cup Quinoa
- 2 cups Water
- 1 bunch Parsley (fresh, finely chopped)
- 0.5 bunch Mint (fresh, finely chopped)
- 1 medium Cucumber (diced)
- 2 medium Tomatoes (diced)
- 3 stalks Green onions (sliced thinly)
- 0.25 cup Lemon juice (freshly squeezed)
- 0.25 cup Olive oil (extra virgin)
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper (freshly ground)
Instructions
Rinse the quinoa thoroughly under cold running water using a fine mesh sieve to remove any bitterness.
In a medium saucepan, combine the quinoa with 2 cups of water. Bring to a boil over medium-high heat, then reduce the heat to low, cover, and let simmer for about 15 minutes or until the water is fully absorbed.
Remove the quinoa from heat and let it sit, covered, for 5 minutes. Fluff with a fork and allow it to cool to room temperature.
While the quinoa is cooling, prepare the vegetables and herbs. Finely chop the parsley and mint, dice the cucumber and tomatoes, and thinly slice the green onions.
In a large mixing bowl, combine the cooled quinoa, parsley, mint, cucumber, tomatoes, and green onions. Stir gently to combine.
In a small bowl, whisk together the lemon juice, olive oil, salt, and black pepper to make the dressing.
Pour the dressing over the quinoa mixture and toss until everything is evenly coated.
Taste and adjust the seasoning if necessary, adding more lemon juice, salt, or pepper to your preference.
Refrigerate the tabouleh for at least 30 minutes to allow the flavors to meld. Serve cold or at room temperature.
Nutrition Facts
Calories |
213 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.5 g | 20% | |
| Saturated Fat | 2.3 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 260 mg | 11% | |
| Total Carbohydrate | 17.2 g | 6% | |
| Dietary Fiber | 3.3 g | 12% | |
| Total Sugars | 3.6 g | ||
| Protein | 3.6 g | 7% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 60 mg | 5% | |
| Iron | 2.0 mg | 11% | |
| Potassium | 428 mg | 9% | |
*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.
