I grew up in a small town in the Southwest where I was never exposed to Middle Eastern food. I didn’t try Tabbouleh until I was in my 20’s when my husband-then fiance-made it for me. I loved it instantly. The trouble, though, was that every time I made it or ate it, I seemed to get sick. It took me several years before I learned that it was the gluten that made me sick. I was thrilled when I first learned that I could use quinoa instead of bulgur wheat for the grain. Plus, the quinoa is a complete plant-based protein. And, honestly, I think the quinoa tastes better anyway.
This Tabbouleh can actually be modified in so many ways. When I don’t have mint growing in my garden yet, I just use parsley from the grocery store. When I have summer basil, mint, or cilantro, I mix and match those herbs in the recipe as well. Keep it simple or experiment–the good news is that it always tastes great!
In a rice cooker, put the quinoa and water in with a pinch of salt and turn it on. It should take around 30 minutes to cook. Allow to cool. (Cook quinoa ahead of time for faster prep).
Dice the cucumbers and grape tomatoes and place in a large glass bowl. Drain the chickpeas and add to the bowl. Chop the fresh parsley and mint, if using, and add to the bowl. Chop or grate the garlic and add to the bowl.
Add the olive oil, lemon juice, salt and pepper to the bowl and mix until the Tabbouleh is well blended. Taste to see if more lemon juice, salt, or pepper is needed and add more if desired.
Best Season:
Suitable throughout the year, Fall, Winter, Summer, Spring
Dietary:
Dairy-free, Gluten-free, Vegan
Description
Using Quinoa instead of Bulgur wheat makes this Middle Eastern dish come alive for the gluten-free among us. The texture and lightness of the quinoa perfectly complements this dish. Perfect as a light meal or a side dish, this dish is a staple during warmer months.
Ingredients
1cup Quinoa
1 1/2cups water
2cups Cucumbers
2cups Grape Tomatoes
115 oz. can Chickpeas (drained)
3/4cup Fresh Parsley
1/4cup Fresh Mint (optional)
2cloves Garlic
1/4cup Olive Oil
1/4cup Lemon juice (or juice of 1 lemon)
1tsp Sea Salt (or more to taste)
1/2tsp Ground Pepper (or more to taste)
Instructions
1
In a rice cooker, put the quinoa and water in with a pinch of salt and turn it on. It should take around 30 minutes to cook. Allow to cool. (Cook quinoa ahead of time for faster prep).
2
Dice the cucumbers and grape tomatoes and place in a large glass bowl. Drain the chickpeas and add to the bowl. Chop the fresh parsley and mint, if using, and add to the bowl. Chop or grate the garlic and add to the bowl.
3
Add the olive oil, lemon juice, salt and pepper to the bowl and mix until the Tabbouleh is well blended. Taste to see if more lemon juice, salt, or pepper is needed and add more if desired.
4
Serve as a light main dish or serve as a side.
Nutrition Facts
Servings 8
Amount Per Serving
Calories201.77kcal
% Daily Value *
Total Fat9.28g15%
Saturated Fat1.22g7%
Cholesterol0mg
Sodium448.24mg19%
Potassium383.16mg11%
Total Carbohydrate24.47g9%
Dietary Fiber4.91g20%
Sugars1.69g
Protein6.46g13%
Vitamin A 880.66 IU
Vitamin C 17.32 mg
Calcium 52.65 mg
Iron 2.29 mg
Vitamin E 1.76 mg
Vitamin K 102.07 mcg
Thiamin 0.13 mg
Riboflavin 0.1 mg
Niacin 0.74 mg
Vitamin B6 0.42 mg
Folate 74.37 mcg
Pantothenic Acid 0.48 mg
Phosphorus 162 mg
Magnesium 69.76 mg
Zinc 1.24 mg
Selenium 3.04 mcg
Copper 0.28 mg
Manganese 1.01 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Feel free to use other fresh herbs such as basil and cilantro in this dish. It changes the flavor, but still makes a delicious salad.
Serve with roasted cashews, slivered almonds, or sunflower seeds for a fun crunch and extra protein.
Lime juice can be substituted for the lemon juice. It changes the flavor, but still makes a delicious salad.
Keywords:
gluten-free, dairy-free, vegan, high fiber, high protein
