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!

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

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)

Directions

Step 1

Rinse the quinoa thoroughly under cold running water using a fine mesh sieve to remove any bitterness.

Step 2

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.

Step 3

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.

Step 4

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.

Step 5

In a large mixing bowl, combine the cooled quinoa, parsley, mint, cucumber, tomatoes, and green onions. Stir gently to combine.

Step 6

In a small bowl, whisk together the lemon juice, olive oil, salt, and black pepper to make the dressing.

Step 7

Pour the dressing over the quinoa mixture and toss until everything is evenly coated.

Step 8

Taste and adjust the seasoning if necessary, adding more lemon juice, salt, or pepper to your preference.

Step 9

Refrigerate the tabouleh for at least 30 minutes to allow the flavors to meld. Serve cold or at room temperature.

Nutrition Facts

Serving size	(1362.9g)

Amount per serving	% Daily Value*
Calories	1228.2

Total Fat 72.7g	0%
Saturated Fat 8.9g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 2444.9mg	0%
Total Carbohydrate 120.6g	0%
Dietary Fiber 8.9g	0%
Total Sugars 13.1g
Protein 31.1g	0%

Vitamin D 0IU	0%
Calcium 328.1mg	0%
Iron 13.5mg	0%
Potassium 1833.9mg	0%

*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.

Source of Calories

Fat: 51.9%

Protein: 9.9%

Carbs: 38.3%