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Overhead photo of a shallow bowl of Quinoa Tabbouleh garnished with mint with mint, parsley and lemons scattered around.
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Quinoa Tabbouleh

Quinoa Tabbouleh is a fun spin on a classic tabbouleh salad! I’ve swapped out traditional Tabbouleh for quinoa, which makes this dish gluten-free and adds a kick of protein. I’ve also added in spinach, for an extra pop of nutrition. This gluten-free and vegan recipe is the perfect make-ahead side, and also works great for a light lunch. For those with special diets, I’ve included low carb and oil-free versions.
Course Main, Side Dish
Cuisine American, Mediterranean
Keyword vegan
Prep Time 15 minutes
Total Time 15 minutes
Servings 6
Calories 184kcal
Author Wendy Polisi

Ingredients

  • 2 cups spinach
  • 1/2 cup fresh mint
  • 2/3 cup fresh parsley
  • 1 teaspoon minced garlic
  • 1/4 cup lemon juice
  • 2 tablespoons gluten free tamari
  • ¼ cup extra virgin olive oil OR ½ tablespoon chia seeds + ¼ cup water
  • 2 cups cooked quinoa
  • 2 cups grape tomatoes halved
  • 1 cucumber peeled and chopped
  • 1 roasted red pepper chopped

Instructions

  • If using chia gel in place of oil, combine chia seeds and water and stir well. Set aside for 10 minutes, or until a gel forms.
  • Combine spinach, mint, and parsley in a food processor and pulse until chopped. Add in garlic, lemon juice, soy sauce or tamari, and olive oil or chia gel and pulse a few more times until well combined.
  • In a large bowl combine quinoa, grape tomatoes, cucumber and roasted red pepper. Top with spinach mixture and stir until combined.

Notes

VARIATIONS FOR THIS RECIPE: Add in 2 tablespoons tomato paste and 1 tablespoon harissa for a Turkish Tabbouleh. If quinoa isn’t your thing, try substitute brown rice or gluten-free couscous. Add 1 cup of chickpeas for an extra punch of protein and fiber.
DIETARY VARIATIONS: To make this recipe low-carb and keto friendly, use cauliflower rice in place of the quinoa. If you are trying to keep your carb count very low, reduce the tomatoes to 1 cup. To make this recipe soy free, omit the tamari and use coconut aminos. To make this recipe oil-free, follow the instruction #1 to use chia gel in place of oil.
TIPS FOR MAKING QUINOA TABBOULEH: This Quinoa Tabbouleh is best after it has sat for a few hours to allow the flavors to combine. It is best served within 5 days.

Nutrition

Calories: 184kcal | Carbohydrates: 19g | Protein: 5g | Fat: 11g | Saturated Fat: 1g | Sodium: 441mg | Potassium: 438mg | Fiber: 4g | Sugar: 3g | Vitamin A: 2140IU | Vitamin C: 28mg | Calcium: 53mg | Iron: 2mg