You know that one dish you keep going back to, no matter what time of year it is? For me, this is it. A fresh, crisp, lemony bowl of quinoa tabbouleh—loaded with parsley, cucumber, tomato, and a tangy olive oil dressing.
It’s light, bright, and leaves you feeling like you did something good for your body… without even trying.
But here’s the kicker—it’s gluten-free, thanks to our good buddy: quinoa.
Why I Switched to Quinoa in My Tabbouleh
Growing up, my mom made the classic bulgur-based tabbouleh. But after going gluten-free for health reasons a few years ago, bulgur was out. I tried skipping tabbouleh altogether, but it left this weird little hole on the dinner table. It just wasn’t the same without that fresh herby punch.
That’s when I started messing with quinoa. It’s nutty, fluffy, and honestly? I like it more than bulgur now. It doesn’t get soggy. It soaks up flavor like a sponge. And the leftovers? Just as good the next day, maybe better.
The Fresh Ingredient Rule (Don’t Skip This)
Let’s talk about the real MVPs in this dish—parsley, tomatoes, cucumbers, lemon, and olive oil. If they’re not fresh, the whole salad falls flat. So skip the dried parsley. Don’t grab the sad tomatoes from the back of your fridge. And don’t cheap out on the olive oil.
Here’s what I do:
Parsley: Go for curly or flat-leaf, but make sure it’s fresh. No yellow edges. If it looks tired, it’ll taste tired.
Cucumber: I love using small Persian cucumbers because they’re crunchy and less watery.
Tomatoes: Local cherry or grape tomatoes are best when in season. Off-season? Go for Campari or greenhouse ones—whatever looks the juiciest.
Lemon: Please don’t use bottled juice. Get real lemons. They’re cheap and they matter.
Olive Oil: Go for cold-pressed, extra-virgin. California brands are solid and usually easy to find at Whole Foods or local co-ops.
Ingredient Spotlight: Quinoa
Let’s give quinoa its moment. It’s naturally gluten-free, high in protein, and full of minerals like iron and magnesium. It’s also a seed—not a grain—which makes it easier on digestion for a lot of people. I keep a jar of cooked quinoa in the fridge all week long for quick lunches and throw-together dinners.
You can find quinoa in pretty much every grocery store now. Look for U.S.-grown varieties if you can—Colorado and the Pacific Northwest produce some great options.
Personal Story: The Farmer’s Market Tabbouleh Moment
Last summer, I was at a small farmer’s market in Maine. It was humid, I had sand stuck to my legs from the beach, and my kid was whining about ice cream. I stopped at this stand with the brightest herbs I’ve ever seen. The parsley was still a little wet from being rinsed, and it smelled like sunshine and dirt in the best way.
I grabbed some tomatoes too—big, ugly heirlooms that tasted like summer. Tossed it all into a bowl that night with quinoa and lemon, and my husband took one bite and went, “Okay, this is stupid good.” We’ve been making it every week since.
Final Thoughts
If you’re looking for a feel-good dish that checks all the boxes—gluten-free, fresh, fast, meal-prep friendly—this quinoa tabbouleh is it.
You don’t need fancy equipment or hard-to-find ingredients. Just grab a knife, a pot, and your best olive oil. The flavor does all the work. And trust me—once you start making it, it’ll become your go-to too.
Print
Gluten-Free Quinoa Tabbouleh
- Total Time: 30 minutes
- Yield: 4–6 servings 1x
- Diet: Gluten Free
Description
This bright and zesty quinoa tabbouleh is a fresh take on the classic, made 100% gluten-free and loaded with parsley, cucumber, and tomato. It’s light, crisp, lemony, and easy to prep ahead. Perfect for lunch, potlucks, or a healthy side any night of the week.
Ingredients
For the Salad:
1 cup uncooked white quinoa (or tri-color, if that’s what you’ve got)
1½ cups water
1 large bunch fresh parsley (about 2 packed cups when chopped)
1 pint cherry tomatoes, quartered (or 3 medium ripe tomatoes, diced)
2–3 Persian cucumbers, diced (or 1 English cucumber)
2 green onions, finely sliced (white and green parts)
For the Dressing:
Juice of 2 lemons (about 1/4 cup)
1/3 cup extra-virgin olive oil
1 small garlic clove, finely grated or crushed
1/2 teaspoon sea salt (more to taste)
Fresh cracked pepper, to taste
Optional Add-Ins:
Fresh mint (a few tablespoons chopped)
Crumbled feta cheese (if you’re not dairy-free)
Avocado chunks for serving (seriously amazing)
Instructions
Rinse the quinoa under cool water for about 30 seconds to remove bitterness (don’t skip this unless you like a soapy aftertaste).
In a small pot, add quinoa and water. Bring to a boil, then lower heat, cover, and simmer for 15 minutes until water is absorbed. Turn off the heat, keep the lid on, and let it sit for 5 minutes. Then fluff with a fork and spread it out on a plate or sheet pan to cool.
Pro tip: Let the quinoa cool completely before tossing it with the veggies. Warm quinoa = wilted parsley = sad tabbouleh.
While the quinoa cools, wash, dry, and chop your parsley. You’re looking for fine chopping here, not rough chunks. The goal is for parsley to act like a salad base, not a garnish.
Chop your tomatoes and cucumbers, slice the green onions, and if you’re adding mint or feta, prep those too.
In a jar or bowl, whisk together the lemon juice, olive oil, garlic, salt, and a few cracks of black pepper. Taste and adjust—some lemons are more sour than others, so trust your tongue.
In a large bowl, toss the cooled quinoa with the parsley, tomatoes, cucumbers, and green onions. Pour the dressing over and mix again.
Let it sit for 10–15 minutes so the flavors can hang out and get cozy.
Notes
Let quinoa cool completely before mixing to keep herbs fresh and vibrant.
Fresh lemon juice makes a huge difference—skip bottled.
Optional: Add chopped fresh mint or crumbled feta for extra flavor.
Store leftovers in the fridge for up to 3 days.
For meal prep: double the batch and portion into containers for easy lunches.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Salad, Side Dish
- Method: Stovetop
Nutrition
- Serving Size: 1 cup (approx.)
- Calories: 215 kcal
- Sugar: 2g
- Sodium: 210mg
- Fat: 11g
- Saturated Fat: 1.5g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 24g
- Fiber: 3g
- Protein: 5g
- Cholesterol: 0mg
