Light, refreshing, and so good for you! This oil-free, gluten-free quinoa tabbouleh is an easy and satisfying make-ahead dish.
Why you’ll love this recipe
- It’s refreshing: Quinoa tabbouleh is a light, flavorful dish that is perfect for the warmer months. It tastes great chilled or at room temperature, making it ideal for grab-and-go lunches or bringing to a picnic.
- It’s healthy: Unlike traditional tabbouleh, this version contains no added oil. Plus, the quinoa and peas add protein, making this a satisfying and filling dish.
- Meets dietary needs: This recipe is dairy-free, gluten-free, oil-free, and nut-free to satisfy a range of dietary restrictions.
Ingredients
- Water: For cooking the quinoa.
- Quinoa: A gluten-free grain with a mellow taste. Quinoa acts like a sponge, soaking up the flavors of the other ingredients. Quinoa is a complete protein, giving you sustained energy without crashing. Any variety will work—I used the more commonly available white quinoa, but red or tri-color quinoa work equally well.
- Red onion: Red onions are high in antioxidants and add color and flavor. Soaking them in lemon juice mutes their sharpness, enhancing their natural sweetness.
- Garlic: Adds complexity to the flavor profile. Garlic is known for its immunity and anti-inflammatory benefits.
- Freshly squeezed lemon juice: Gives the quinoa tabbouleh its signature brightness.
- Grape tomatoes: Smaller than cherry tomatoes, grape tomatoes are firm and have a bright, highly concentrated flavor. They don’t get as mushy in salads as larger tomatoes. Grape tomatoes are high in lycopene (an antioxidant) and vitamin C.
- Peas: Peas add vibrance and texture. They are naturally high in protein and fiber. Either fresh or frozen peas will work in this recipe.
- Flat-leaf parsley leaves: Parsley adds freshness and a bold, slightly peppery flavor. It is known for its detoxifying and anti-inflammatory properties. Opt for flat-leaf parsley (also known as Italian parsley) instead of curly parsley, as it is more flavorful. However, you can substitute curly parsley if needed.
- Fresh mint leaves: Fresh mint enhances this dish with its intoxicating aroma and cool, mellow flavor. Mint has a range of health benefits, including anti-microbial properties and supporting healthy digestion.
- Dried apricots: Dried apricots add sweetness and a chewy textural contrast. Apricots are great for digestion and natural sustained energy.
- Za’atar: A Middle Eastern spice blend featuring sumac, sesame seeds, and a mix of dried herbs, including thyme and oregano. It has a unique, complex, earthy flavor. You can typically find it in the international aisle of any well-stocked grocery store.
See recipe card for quantities.
Instructions
Step 1: In a small pot, bring the water to a boil. Add the quinoa, reduce the heat to a simmer, and cover. Cook, covered, for 15 minutes, or until the quinoa has fully absorbed the water. Remove the pot from the heat and let it sit, covered, for an additional 5 minutes. Then, remove the cover and let the quinoa cool to room temperature.
Step 2: While the quinoa is cooking, add the onion, garlic, and lemon juice to a large bowl and let it soak.
Step 3: While the quinoa is cooling, add the tomatoes, peas, parsley, mint leaves, apricots, and Za’atar to the large bowl.
Step 4: Stir to combine.
Step 5: Once the quinoa has cooled to room temperature, add it to the large bowl and stir well. Enjoy immediately or chill it in the fridge to serve later.
Step 6: Serve the quinoa tabbouleh as-is or with a side of hummus and pita bread.
Equipment
- Small pot
- Large bowl
- Measuring cups
- Measuring spoons
- Cutting board
- Sharp knife
- Serrated tomato knife
- Spoon
Storage
Quinoa tabbouleh keeps well in the fridge for 3 to 4 days. I do not recommend freezing.
Top Tip
To keep the tabbouleh from getting soggy, let the quinoa cool to room temperature before combining it with the other ingredients. Drying the tomatoes, peas, and herbs with a clean tea towel or paper towel after rinsing them will also cut down on the moisture, preventing mushiness.
FAQ
Tabbouleh (also spelled tabouli) is a flavorful Middle Eastern salad traditionally made with bulgur wheat, parsley, tomatoes, mint, lemon juice, and olive oil. This version replaces bulgur wheat with quinoa for a gluten-free dish.
Yes! In fact, I recommend doing so, as the quinoa soaks up the flavors even more after a couple hours in the fridge. For this reason, quinoa tabbouleh is great for meal prep or making the night before to bring to a potluck or picnic.
This recipe is flexible and forgiving: feel free to swap or add ingredients to use what you have on hand. Cucumber, chickpeas, red peppers, avocados, golden raisins, and/or pistachios all work particularly well.
Related
Looking for other salad ideas? Try these:
Quinoa Tabbouleh
Equipment
- small pot
- large bowl
- measuring cups
- measuring spoons
- cutting board
- sharp knife
- serrated tomato knife
- spoon
Ingredients
- 2 cups water
- 1 cup quinoa
- ¼ cup red onion finely diced
- 2 cloves garlic minced
- ¼ cup freshly squeezed lemon juice (juice of about 2 medium lemons)
- 1 pint grape tomatoes (about 10 ounces), halved
- 1 cup peas (thawed if using frozen)
- ¾ cup flat-leaf parsley torn or roughly chopped
- ½ cup fresh mint leaves (loosely packed; about ½ ounce package), torn or roughly chopped
- ¼ cup dried apricots (about 6 to 7 dried apricots), chopped
- 1 tablespoon + 1 teaspoon Za'atar
Garnishes (optional)
- pita wedges
- hummus
- lemon slices
Instructions
- In a small pot, bring the water to a boil. Add the quinoa, reduce the heat to a simmer, and cover. Cook, covered, for 15 minutes, or until the quinoa has fully absorbed the water. At the end of the cook time, remove the pot from the heat and let it sit, covered, for an additional 5 minutes. Then, remove the cover and let the quinoa cool to room temperature.
- While the quinoa is cooking, add the onion, garlic, and lemon juice to a large bowl and let it soak.
- While the quinoa is cooling, add the tomatoes, peas, parsley, mint leaves, apricots, and Za’atar to the large bowl. Stir to combine.
- Once the quinoa has cooled to room temperature, add it to the large bowl and stir well. Enjoy immediately or chill it in the fridge to serve later. Serve as-is or with a side of hummus and pita bread.
Notes
- Store leftover quinoa tabbouleh in the fridge for 3 to 4 days.
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