Quinoa Tabbouleh (Gluten Free)
- Joe S.
- Apr 23, 2021
- 3 min read
Updated: Sep 3, 2021
Learn how to make this delicious and healthy staple from the Levant region of the Middle East!
Prep time: 10 minutes
Cooking time: 15 minutes
Inactive time: from 0 to 4 hours
Yields: about 6 cups
Gluten/Dairy/Soy/Nuts free
Vegetarian/Vegan
Healthy, vegetarian, vegan, gluten free, dairy free, soy free, nuts free, fat free, and 100% delicious! This traditional mezze is a favorite of mine! It is so easy to make and requires no cooking skills whatsoever (well... only boiling water!)
This is my version of Tabbouleh, which is gluten free. I use white quinoa instead of bulgur wheat and the results are just as flavorful as the original recipe. The best thing about this recipe is that calls for all fresh ingredients, full of proteins, vitamins, mineral, and antioxidants.
Tabbouleh is perfect for a snack, as an appetizer, or as a side dish for your party or celebrations!
What is the flavor profile?
Tangy, sharp, and refreshing.
What ingredients will I need to make this?
Quinoa, parsley, mint, lemons, olive oil, a cucumber, a red onion, salt, pepper, and tomatoes (optional).
What else will I need to make this?
A cutting board, knife, wooden spoon, large mixing bowl, and measuring cups.
Can I make substitutions?
Yes. You can use any type of quinoa you wish. Also, you can use buckwheat instead.
I have also encountered recipes where red wine vinegar has been used instead of lemon juice.
Can I make any additions?
Yes. You can add green onions (spring onions) or tomatoes.
What do I serve Tabbouleh with?
Tabbouleh is normally served as an appetizer with pita chips, saltine crackers, or lettuce.
What is "Mezze"?
Meze, mezze, or mazza is a selection of small dishes served as appetizers in parts of the Western Asia, (including Turkey), the Balkans and North Africa. In some Western Asian and African regions where it is present, especially predominantly Muslim regions where alcohol is less common, meze is often served as a part of multi-course meals, while in Greece, Turkey, and the Balkans, they function more as snacks while drinking or talking.
What is Tabbouleh?
Tabbouleh (tabouleh, tabbouli, tabouli, or taboulah) is a Levantine vegetarian salad made mostly of finely chopped parsley, with tomatoes, mint, onion, bulgur (soaked, not cooked), and seasoned with olive oil, lemon juice, salt and sweet pepper. Some variations add lettuce, or use semolina instead of bulgur.
Tabbouleh is traditionally served as part of a mezze in the Arab world. Its popularity has grown in Western cultures.
What is Quinoa?
Quinoa is a flowering plant in the amaranth family. It is a herbaceous annual plant grown as a crop primarily for its edible seeds; the seeds are rich in protein, dietary fiber, B vitamins, and dietary minerals in amounts greater than in many grains.
Quinoa is not a grass, but rather a pseudocereal botanically related to spinach and amaranth (Amaranthus spp.), and originated in the Andean region of northwestern South America. It was first used to feed livestock 5 to 7 thousand years ago, and for human consumption 3 to 4 thousand years ago in the Lake Titicaca basin of Peru and Bolivia.
Today, almost all production in the Andean region is done by small farms and associations. Its cultivation has spread to more than 70 countries, including Kenya, India, the United States, and several European countries. As a result of increased popularity and consumption in North America, Europe, and Australasia, quinoa crop prices tripled between 2006 and 2014.
INGREDIENTS
1 lb (16 ounces) of white quinoa
1 large cucumber, peeled, seeded, and chopped
2 cups of fresh parsley, chopped
1/2 cup of fresh mint, chopped
1 large red onion, chopped
1/4 cup of freshly squeeze lemon juice
1/4 cup of olive oil
sea salt
black pepper
2 Roma or 6 Cherry tomatoes, chopped (optional)
Method
Prepare the quinoa as instructed in the packaging. Drain, remove excess water, and place in a large bowl.
Add the cucumber, parsley, mint, onion, lemon juice, olive oil, tomatoes (optional), and salt & pepper to taste. Mix well.
Serve right away or refrigerate covered for 2 to 4 hours for better flavor depth.
Enjoy!!!
Printable recipe (PDF) below:
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