Fresh Gluten-Free Quinoa Tabbouleh Salad
This light and refreshing gluten-free version of the classic tabbouleh swaps bulgur for protein-rich quinoa. It’s bursting with fresh parsley, mint, cucumber, tomatoes, and a bright lemon-olive oil dressing. Perfect as a side dish, meal prep, or light lunch!
Time:
Prep: 15 minutes
Cook: 15 minutes
Chill: 10 minutes
Total: ~30–35 minutes
Ingredients:
¾ cup dry quinoa (~2 cups cooked)
1½ cups water
Salt, to taste
Fresh mix-ins:
1 cup cherry tomatoes, diced
½ cup cucumber, finely diced
¼ cup red onion or scallions, finely chopped
½ cup fresh parsley, finely chopped
2 tbsp fresh mint, finely chopped
Optional: ¼ cup crumbled feta
Optional: 1 tbsp pomegranate seeds or chopped olives
Lemon vinaigrette:
2 tbsp extra virgin olive oil
1½ tbsp fresh lemon juice
½ tsp lemon zest
Salt & black pepper, to taste
Instructions:
Cook the quinoa:
Rinse quinoa well.
In a saucepan, bring 1½ cups water and a pinch of salt to a boil.
Stir in quinoa, cover, and reduce to a simmer for 15 minutes.
Remove from heat, let sit 5 minutes, then fluff with a fork and cool.
Prepare the dressing:
In a small bowl, whisk olive oil, lemon juice, zest, salt, and pepper.
Assemble the salad:
In a large bowl, combine cooked (and cooled) quinoa with chopped tomatoes, cucumber, onion, parsley, and mint.
Pour dressing over and toss well.
Top and serve:
Add feta or pomegranate (if using) and serve chilled or room temp.
Tips:
For extra crunch, add a handful of chopped toasted almonds or walnuts.
Make it a full meal by adding chickpeas, grilled chicken, or avocado.
Keeps well in the fridge for up to 3 days — great for meal prep!
Frequently Asked Questions
Q: Can I make this without mint or parsley?
Yes, though they give it the classic tabbouleh taste. Try basil or cilantro as a fun twist.
Q: Can I use tricolor quinoa?
Yes — any variety works and adds beautiful color.
Nutritional Value
Calories: ~290
Protein: 8g
Carbs: 28g
Fat: 15g
Fiber: 5g