Want to know when I share a new recipe? Subscribe today!
Quinoa Tabbouleh (Gluten Free)
Quinoa tabbouleh is fresh, vibrant, and naturally gluten free, with plenty of herbs, crisp vegetables, and bright lemony flavour. Using quinoa in place of traditional bulgur makes the salad light but still satisfying, while parsley, tomato, cucumber, and a simple olive oil dressing keep everything fresh and lively. It’s an easy side dish for grilled meats, mezze-style meals, or lunches when you want something colourful, wholesome, and full of texture.
Quinoa Tabbouleh
This quinoa tabbouleh is my lighter twist on the classic, swapping bulgur for fluffy quinoa to keep it gluten-free and extra filling. It’s packed with fresh herbs, cherry tomatoes, cucumber, and a generous squeeze of lemon for that signature zing. I love serving it with grilled meats, falafel, or stuffed into wraps. It’s vibrant, wholesome, and perfect for meal prep or sharing. Whether you’re after a fresh side or a light lunch, this salad’s always a winner.
Ingredients
- 6 medium tomatoes, finely diced
- 1/2 tsp table salt
- 1 red onion, finely diced
- 1/4 cup quinoa, prepared
- 1 bunch (50g) flat-leaf parsley, finely chopped
- 1 tsp sea salt flakes
- Juice of 1 lemon
- 1 tbsp extra virgin olive oil
Instructions
- Toss the diced tomatoes with the table salt and transfer to a sieve. Set aside to drain for at least 1 hour, stirring occasionally, then discard any liquid.
- Add the diced onion to a bowl and cover with ice water. Set aside for 30 minutes, then drain well.
- Add the drained tomatoes and onion to a large salad bowl with the parsley and quinoa.
- Drizzle over the extra virgin olive oil and lemon juice, then toss well to combine.
- Season with sea salt flakes to taste.
- Serve immediately with hummus and warm gluten-free flatbread, if desired.
Notes
Salt: Although this may sound like a lot of salt to add to the tomatoes, most of the salt drains away with the excess tomato juices.
What I Cook With
As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.
Nutrition Information:
Yield:
4Serving Size:
1Amount Per Serving: Calories: 90Total Fat: 4gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 0mgSodium: 884mgCarbohydrates: 13gFiber: 3gSugar: 6gProtein: 3g
Serve this with
- Serve with my Paprika Lamb Cutlets for a fresh, sharp contrast to the smoky lamb. The cucumber, tomato, herbs and lemony dressing cut through the richness beautifully.
- Pair with my Persian Baked Kofta for a classic, fresh side. The crisp vegetables and herbs lighten up the warmly spiced beef or lamb and add plenty of brightness to the plate.
- Add alongside my Za’atar Crusted Meatballs for something cool and refreshing. The tangy salad balances the savoury za’atar crust and keeps the whole meal feeling light and lively.
Want to know when I share a new recipe? Subscribe today!
A Salad Worth the Effort
Quinoa Tabbouleh is one of those recipes that lives rent-free in my brain. I’ve made it so many times I don’t even glance at a recipe anymore, and if you’re a close friend and I haven’t made this for you yet…? Honestly, I’m questioning our friendship. It’s my ride-or-die salad. Light, herby, lemony, and absolutely packed with flavour, it knocks Shirazi salad out of the park every single time. After being diagnosed with celiac disease, I spent years without tabbouleh because finding a gluten-free version was basically impossible. And in Scotland? Ha. No chance. So I did what I always do when I get a craving I can’t shake – I rolled up my sleeves and made it myself.
And if you know any of my salad recipes that feature tomatoes, you already know not to skip the first step – salt your tomatoes! It’s non-negotiable. It draws out all the excess water, turns your tomatoes into flavour bombs, and stops your salad from becoming a soggy disappointment. And this tabbouleh salad, stuffed into a gluten-free pita with a good dollop of homemade roasted garlic hummus? Absolute bliss. It tastes fresh, feels nourishing, and only gets better as it sits. It’s not just a salad, it’s therapy in a bowl. Low-stress, high reward. And yes, it keeps beautifully for a couple of days – though good luck making it last that long.
I will say though, whenever I make tabbouleh, I have to block out a couple of hours. This salad is a dedication. It’s not quick, and it’s definitely not lazy – it’s a proper hands-on moment with a chopping board. I’ve got my trusty mezza luna for tackling all that parsley, and my sharpest knives come out for everything else. It’s one of those recipes that demands time and attention, but the flavour payoff is so worth it. By the time I’m done, the sun has likely changed positions, but it always feels meditative, not like a chore.
A Memory of Childhood
I grew up in Liverpool, just southwest of Sydney, where food was everything. We were lucky to be surrounded by flavours from all over the world – Lebanese, Vietnamese, Greek, Italian, you name it. But if you asked me what my ultimate childhood meal was? It was always a chicken kebab. Soft pita, juicy sliced chicken, crisp lettuce, tomato, lashings of hummus, and the real MVP – tabbouleh. If the tabbouleh wasn’t right, the whole thing fell apart. That herby zing was non-negotiable.
Then celiac disease came along and, just like that, tabbouleh was off the menu. It wasn’t until much later that I thought, hang on, I know my way around a salad. Surely I can make this work. I swapped bulgur for quinoa (and sometimes gluten-free couscous when I’m feeling wild) and started tweaking until it tasted just right. That first bite? It was like time-travelling back to my childhood, waiting with mum at the kebab shop on Macquarie Street Mall, as the ever friendly guy prepared our kebab. It’s amazing how a taste can pull you back into a memory.
And no, it’s not a quick recipe. It’s not one of those ten-minute, chuck-it-in-a-bowl jobs. It takes a bit of love and attention. But the earlier you make it, the better it gets. The flavours settle, the lemon soaks in, and it becomes even more delicious. It’s worth every minute. And it’s become one of those comforting staples that reminds me who I am, where I’ve been, and what I’m capable of creating – even when the world says I can’t eat it.
Why Quinoa Tabbouleh Works
It’s not just that Quinoa Tabbouleh is healthy – it’s that it’s so damn tasty you forget it’s healthy. The quinoa is nutty and filling and doesn’t go mushy like some grains do when you make things ahead. It holds its own. Pair it with fresh parsley, loads of lemon, and a glug of good extra virgin olive oil, and you’ve got a salad that’s zippy, herby, and vibrant – everything a good salad should be. And the best part? It just gets better the longer it sits.
I usually make a big batch and stash it in the fridge, ready to stuff into pitas, scoop alongside grilled chicken, or eat standing at the kitchen bench with a spoon – yes, a spoon. It’s just that kind of salad. Unpretentious, easy-going, and exactly what I want after a long day. It’s not fussy, but it delivers big flavour in every bite. Plus, it’s gluten-free, which means I don’t have to miss out on something I grew up loving.
You can dress it up too – toss in some chickpeas, crumble in feta, or serve it with lamb koftas if you want to fancy it up a bit. But I like it just the way it is. It’s got that magic balance of comforting and refreshing, which is harder to achieve than it sounds. Honestly, it’s my kitchen MVP, and once you try it, I reckon it’ll be yours too.
Frequently asked questions
Why do the tomatoes need to drain for an hour?
Salting the tomatoes draws out a surprising amount of excess liquid before they go into the salad. This keeps the finished tabbouleh fresh and juicy without leaving a puddle of tomato water at the bottom of the bowl. Give them an occasional stir while they drain so the salt can work evenly through the diced tomato.
Why soak the red onion in ice water?
The cold water takes away some of the raw onion’s harshness while keeping its crisp texture. You still get the fresh bite of red onion, but it doesn’t dominate the parsley, tomato and lemon. Drain it thoroughly before adding it to the salad so you aren’t introducing extra water.
Why use quinoa instead of bulgur wheat?
Traditional tabbouleh is made with bulgur wheat, which contains gluten. Quinoa gives this version a naturally gluten-free alternative with a similarly light texture. Keep the quantity fairly restrained because the parsley and tomatoes should remain the dominant ingredients rather than turning this into a quinoa-heavy salad.
Ingredient breakdown
Tomatoes
Fresh tomatoes provide sweetness, acidity and juiciness, but removing some of that juice first is important. Finely dicing, salting and draining them concentrates their flavour while preventing the finished tabbouleh from becoming watery. Choose ripe, flavourful tomatoes because they’re one of the main ingredients in the salad.
Table salt
Table salt is used specifically for drawing moisture from the tomatoes rather than for the final seasoning. Its fine texture distributes easily through the diced tomato and gets to work quickly. Some salt will remain behind after draining, which is why it’s important to taste the finished salad before adding all of the sea salt flakes.
Red onion
Red onion adds crunch and a sharp savoury note that balances the sweet tomatoes and fresh parsley. Soaking it in ice water mellows that raw onion bite without taking away its texture, making it much less likely to overpower the rest of the salad.
Quinoa
Quinoa replaces the bulgur traditionally used in tabbouleh, keeping the salad gluten free while still adding a little texture and substance. Make sure it’s already prepared and completely cool before mixing it through the salad. Only a small amount is used so the quinoa supports the herbs and vegetables rather than becoming the main ingredient.
Flat-leaf parsley
Parsley should be one of the strongest flavours in the finished tabbouleh rather than simply acting as a garnish. Flat-leaf parsley has a fresh, clean flavour and works particularly well when chopped quite finely, allowing it to distribute evenly through every spoonful.
Lemon juice
Fresh lemon juice provides the bright acidity that brings the tomatoes, parsley and olive oil together. Bottled lemon juice won’t give quite the same fresh flavour, so freshly squeezed is worth using here. Add it just before serving if you’re preparing the other ingredients ahead of time.
Extra virgin olive oil
Extra virgin olive oil adds richness and rounds out the sharpness of the lemon without weighing down the salad. Because it isn’t cooked, its flavour comes through clearly, so use an olive oil you enjoy eating raw.
Sea salt flakes
Sea salt flakes are used for the final seasoning once everything has been combined. The tomatoes have already been salted during draining, so taste first and add only as much as the finished salad needs.
