Quinoa Tabbouleh Recipe (Gluten-Free)

Name: Quinoa Tabbouleh Recipe (Gluten-Free)
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Ingredients: 1 cup quinoa; 1 (15-ounce) can chickpeas (drained and rinsed); Drizzle of olive oil; Dash of paprika; Dash of garlic powder; Salt to taste; 1/4 cup extra-virgin olive oil; 1 medium lemon (zest and juice); 2 cloves garlic; Salt and freshly ground black pepper (to taste); 1 large English cucumber (or 2 Persian cucumbers, seeded and cut into 1/4-inch pieces); 1 pint cherry tomatoes (or 1 1/2 cups diced ripe tomatoes); 3/4 cup Kalamata olives (pitted, and coarsely chopped); 1 cup chopped parsley (flat-leaf or curly); 1/2 cup chopped fresh mint; 2 green onions (thinly sliced )

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This Quinoa Tabbouleh recipe is gluten-free, easy to make, and very flavorful. It's perfect for meal prep, and balanced with protein with the addition of chickpeas. This is a satisfying dish all on its own.

Gluten-free quinoa tabbouleh salad with grape tomatoes, chopped parsley, mint, and green onion, olives, and roasted chickpeas in a white bowl. — Quinoa Tabbouleh with Chickpeas is a healthy lunch or dinner recipe, rich in protein and unrefined carbohydrates.

Take quinoa to a whole new level with this simple salad that is bursting with flavor, healthy, and family-friendly. Plus, this tabbouleh (also spelled 'tabouli') recipe provides detailed instructions on how to cook quinoa, so it turns out perfectly every time.

You typically find tabbouleh as a side dish on Mediterranean menus alongside baba ganoush, hummus, olives, and falafel. This gluten-free version substitutes bulgur wheat with quinoa, adds chickpeas for protein, and contains olives for a meaty texture and a salty kick.

This dish was inspired by my Easy One Pot Quinoa with Chickpeas on this site, as well as this High-Protein Chickpea Quinoa Salad. For another quick and easy weeknight dinner, try this Orzo Pasta with Chickpeas.

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👩🏼‍🌾 Ingredients
🍚 Substitutions
📖 Instructions
💡 Expert Tips
🙋🏽‍♀️ Recipe FAQs
🍽 Related Recipes
👩🏽‍🍳 Made This Recipe?
📖 Recipe
💬 Comments

👩🏼‍🌾 Ingredients

Chopped green onion, cucumber, garlic, parsley, mint, grape tomatoes, and olives in jars with a bowl or quinoa, roasted chickpeas, and olive oil. — Ingredients for Quinoa Tabbouleh with chickpeas and olives.

Quinoa is a protein-rich, high-fiber seed. It's naturally gluten-free and a great substitute for the bulgur wheat in traditional tabbouleh salads. It cooks in just 15 minutes and the texture complements the other ingredients perfectly.
Chickpeas add protein, fiber, and iron. They contain about 15 grams of protein per 1 cup serving. They are an optional ingredient, but without them this dish is more of a side salad than a complete meal.
The cucumber is seeded in this recipe to remove excess moisture, keeping it fresher for longer. If you plan on eating this Quinoa Tabbouleh right away, you can skip this step as the seeds add additional nutrients. Use English or Persian cucumbers for best results.
Grape tomatoes hold up better in the refrigerator, but if you plan on eating this salad right away, plum tomatoes are juicier and delicious in this salad.

Chopped mint in a glass bowl and one lemon on a marble board.

Fresh mint adds a burst of flavor and brightens this salad.
Lemon juice balances the flavors and reduces the need for excess olive oil. The zest adds floral and citrus notes without acidity or tartness. Be careful not to get any of the bitter white part, or pith, of the lemon.

See recipe card for quantities.

🍚 Substitutions

Quinoa - Instead of quinoa, you can use soaked bulgur for a more traditional-style tabbouleh recipe. Both are healthy options, but cracked bulgur is not gluten-free. Quinoa contains more protein, and bulgur has more fiber.
Tomatoes: Use the most ripe and red tomatoes you can find. If you’re making this salad when tomatoes are not in season, or plan on having leftovers, use cherry tomatoes.
Parsley: Use flat-leaf or curly parsley. Curly adds more volume and flat-leaf has a more robust flavor, but both work in this recipe.
Fresh herbs - Omit the fresh mint, parsley or green onion as needed. The recipe still works, but it will have a lot less flavor. You can add some dried herbs as desired.
Kalamata olives - the salty kick and meaty texture is a great addition to this Quinoa Tabbouleh salad, but you can omit the olives as needed

See this High-Protein Quinoa & Lentils Without Oil on my website for a warm and comforting quinoa fall recipe. Visit my Vegan Salad Recipes page for more satisfying salad dinner ideas.

📖 Instructions

Cooked gluten-free quinoa in a small saucepan.

Step 1. Cook the quinoa. Transfer 1 cup to a fine-mesh strainer. Run cold water over it until the water runs clear. Transfer to a medium saucepan with 1 ¾ cups water. Bring to a boil before reducing the heat. Cover and simmer for 15 minutes. Remove from the heat and let sit covered for 5 minutes. Fluff with a fork. Transfer to a large rimmed sheet and spread to cool.

Seasoned crispy roasted chickpeas on a stainless steel rimmed baking tray.

Step 2. Roast the chickpeas (optional). Preheat the oven to 425ºF. Place the chickpeas onto a large rimmed baking sheet. Toss with a drizzle of olive oil, paprika, cayenne, and garlic powder. Roast for about 15 minutes, or until golden brown. Set aside to cool.

Lemony olive oil dressing for High-Protein Vegan Lentil Salad Jars in a glass bowl with a whisk. Chopped cucumber and bell pepper in white bowls, garlic head, lemon, and bunch parsley.

Step 3. Make the dressing: Whisk the olive oil, garlic, lemon zest, and lemon juice in a small bowl. Grate or press the garlic into the bowl. Season with salt and pepper to taste.

Gluten-free quinoa tabbouleh ingredients including chopped grape tomatoes, chopped green onion, olives, and roasted chickpeas in a wooden bowl.

Step 4. Combine: In a large bowl, mix the quinoa, chickpeas, cucumber, tomatoes, olives, parsley, mint, green onion, and dressing.

💡 Expert Tips

Seed the cucumber and use cherry tomatoes if you plan on having leftovers. This reduces moisture in the salad so it holds up better for longer. Or salt them while you are chopping the other ingredients. Simply combine the tomato and cucumber in a bowl with some salt. Drain off the excess juice before you stir the salad together. (See instructions is recipe card.)
The easiest way to chop this quantity of parsley is with a food processor. You can also do it by hand, but it will take longer. Don’t worry about removing the thinner parsley stems—they offer a lot of welcomed flavor. You can chop the mint with the parsley.
For serving: Tabbouleh is typically served chilled or at room temperature. It’s usually a side dish or salad offered with Mediterranean or Middle Eastern meals. However, this recipe is a complete meal with the addition of chickpeas and olives.
Storage: Refrigerate any leftover Gluten-Free Quinoa Tabbouleh Salad in an airtight container for up to 4 days.

🙋🏽‍♀️ Recipe FAQs

How long is Quinoa Tabbouleh good for?

Refrigerate this salad for up to 4 days in an airtight container. To make it hold up better for longer, either seed the cucumber and use cherry tomatoes, or salt the chopped tomatoes and cucumbers while you are chopping the other ingredients. Combine the tomato and cucumber in a bowl with some salt. Drain off the excess juice before you stir the salad together. (See instructions is recipe card.)

Is quinoa gluten-free?

Quinoa is gluten-free. It is considered a pseudocereal–a high-fiber seed typically served as a grain–originating from the Andean region in South America.

What is traditional tabbouleh made of?

Tabouli salad or Tabbouleh is a Mediterranean salad made of very finely chopped vegetables, lots of fresh parsley, and cracked bulgur wheat, all tossed with lemon juice and olive oil.