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    Home » Recipes » Dip

    Quinoa Tabbouleh (Oil-Free!)

    Feb 1, 2020 by Kaitlin

    An easy Lebanese-inspired oil-free Quinoa Tabbouleh Salad with flavorful tomatoes, parsley, and lemon. We love serving this tasty, ultra-fresh dip with our favorite crackers! (Vegan, gluten-free, oil-free.)

    Cracker dipping into bowl of gluten-free quinoa tabbouleh salad

    This quinoa tabbouleh recipe is so fresh and tasty! It's made with simple, healthy ingredients and is easy to assemble.

    Traditional tabbouleh (also spelled tabouli) is a Lebanese tomato, herb, and bulgur wheat salad.

    It's considered a national dish of Lebanon, and is popular in Middle Eastern cuisine.

    However my version swaps out the traditional bulgur for quinoa to make it gluten-free. The result is incredibly refreshing and light!

    Fresh tomatoes, parsley, and lemons on a cutting board

    Ingredients for Quinoa Tabbouleh

    For this recipe you will toss together in a large bowl:

    • White quinoa: Quinoa is a whole grain (though technically it's a seed) and it contains all nine essential amino acids making it a complete protein.
    • Fresh parsley: I use flat leaf parsley but curly parsley works as well. Parsley is rich in many vitamins, minerals, antioxidants, and phytonutrients. This recipe is one of my favorites to enjoy an abundance of this wonderful herb.
    • Ripe tomatoes: Most often I use tomatoes on the vine if they are available. Otherwise I opt for roma tomatoes, cherry/grape tomatoes, plum tomato, or other garden tomato. Just be sure your tomatoes are ripe and flavorful. (For the most bright and sweet flavor, use cherry or grape tomatoes.)
    • Green onion (scallion): These are tasty in this recipe for mild onion flavor.
    • Fresh lemon juice: You will need about 1.5 lemons for this recipe (and optional lemon zest if desired).
    • Fresh garlic clove: Use one minced garlic clove, or even more if you love garlic.
    • Salt and black pepper to taste
    Cooked quinoa, green onion, chopped parsley, and diced tomato in a glass bowl

    Customizing

    Many families have their own variations of classic tabbouleh. It's a versatile, forgiving recipe, so have fun playing around to find your favorite style!

    Popular alternate versions: These often include fresh mint leaves, cucumber, olive oil, etc.

    Other additions: You can also add garbanzo beans (chickpeas), white beans, lemon zest, red onion, vinegar, capers, Kalamata olives, ground cumin, a dash of cinnamon, etc.

    Fresh quinoa tabbouleh tossed together in a glass bowl with spoon

    Tips

    Fresh parsley: For me, the highlight of tabbouleh is the abundance of fresh parsley. (It seems like a lot but go with it!)

    Food processor: I use my food processor to help quickly chop the parsley, but you can hand chop if you'd prefer.

    Fresh produce: Finding fresh, ripe tomatoes is also very important. In winter, you may want to opt for grape or cherry tomatoes for more flavor when tomatoes are out of season.

    Fresh parsley being chopped in a food processor

    Serving

    This quinoa tabbouleh is a versatile dish! A few ideas for serving include:

    • As a dip with crackers next to hummus (our favorite)
    • In lettuce wraps
    • With pita bread or naan bread
    • As a side dish with falafel, Mediterranean-style or Middle Eastern meals
    • Or add chickpeas or white beans for a more substantial dish

    Tip: You can eat this tabbouleh immediately, but it's best served after chilling for a few hours or overnight. This makes it a great make-ahead option for picnics, potlucks, gatherings, or meal prep.

    Oil-free vegan quinoa tabbouleh in a bowl with lemon slices

    For more inspiration, also browse all quinoa recipes or oil-free recipes.

    Cracker dipping into bowl of quinoa tabbouleh salad

    Quinoa Tabbouleh

    A Lebanese-inspired quinoa tabbouleh with flavorful tomatoes, parsley, and lemon dressing. Easy to make and ultra-fresh!
    5 from 5 votes
    Print Recipe Pin Recipe Comment
    Prep Time: 20 minutes
    Cook Time: 20 minutes
    Total Time: 40 minutes
    Author: Kaitlin - The Garden Grazer
    Course: Appetizer, Salad, Side Dish, Snack
    Cuisine: Gluten-Free, Lebanese-Inspired, Oil-Free, Vegan
    Servings: 6 side servings

    Ingredients

    • 1/2 cup white quinoa (or 1 1/2 cups cooked quinoa)
    • 1-2 large bunches fresh parsley (lots!)
    • 2 cups ripe tomatoes, finely diced
    • 3-4 green onions
    • 1/4 cup fresh lemon juice (about 1 1/2 lemons)
    • 1 clove garlic
    • Salt to taste

    Other possible additions:

    • Fresh mint, lemon zest, cucumber, chickpeas, red onion, balsamic vinegar, cumin, dash of cinnamon

    Instructions

    • Cook quinoa: Rinse quinoa well. In a small pot over medium-high heat, add quinoa with 3/4 cups water. (Or vegetable broth for more flavor.) Bring to a light boil. Then cover, reduce heat, and simmer for 15-20 minutes or until liquid has absorbed.
    • While quinoa is cooking, prepare the rest of the ingredients: Finely dice tomatoes. (Remove some excess liquid if they're extra juicy.) Thinly slice green onions. Mince garlic. Then place tomatoes, onions, and garlic in a large bowl.
    • Finely chop the parsley, thick stems removed. (I use a food processor since there's so much, but feel free to hand-chop.) Add to bowl.
    • Juice the lemons and add 1/4 cup lemon juice to bowl.
    • Let the cooked quinoa cool slightly before adding it to the rest of the ingredients. After quinoa is added, toss well to combine. Salt to taste.
    • Can serve immediately, but it tastes best after it chills in the fridge for a few hours or overnight to let the flavors combine.

    Notes

    Yield: Recipe makes about 4 cups tabbouleh.
    Serving suggestions: Serve as a dip with crackers, hummus, in lettuce wraps, with pita/naan bread, or as a side dish with Mediterranean or Middle Eastern meals.
    Herbs: I use flat-leaf parsley, but curly works as well. If you're using fresh mint, include it in the food processor with the parsley.
    Storage: Keep in a sealed container in the fridge. Best enjoyed within 3-4 days.

    Nutrition Per Serving (Estimate)

    Nutrition Facts
    Quinoa Tabbouleh
    Amount per Serving
    Calories
    75
    % Daily Value*
    Fat
     
    1
    g
    2
    %
    Saturated Fat
     
    1
    g
    6
    %
    Potassium
     
    351
    mg
    10
    %
    Carbohydrates
     
    14
    g
    5
    %
    Fiber
     
    3
    g
    13
    %
    Sugar
     
    3
    g
    3
    %
    Protein
     
    3
    g
    6
    %
    Vitamin A
     
    1559
    IU
    31
    %
    Vitamin C
     
    30
    mg
    36
    %
    Calcium
     
    35
    mg
    4
    %
    Iron
     
    2
    mg
    11
    %
    * Percent Daily Values are based on a 2000 calorie diet.
    Did you make this recipe?Leave a star rating or comment below!

    If you are enjoying this oil-free quinoa tabbouleh recipe, also check out:

    • Curried Orange Rice Salad
    • Mexican Quinoa Salad
    • Quinoa Chickpea Salad with Dill Dressing
    • Asian-Style Chopped Salad with Sesame Vinaigrette

    Follow The Garden Grazer on Instagram, Pinterest, or Facebook for more updates and inspiration.

    More Vegan Dip Recipes

    • Vegan Big Mac Sauce (No Mayo!)
    • Cilantro Jalapeno Hummus
    • Vegan Cashew Queso
    • Lemon Dill Hummus (Oil-Free)

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    Comments

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      Recipe Rating:




    1. Georgi

      January 14, 2021 at 4:55 am

      5 stars
      THIS IS AMAZING! There is so much flavor, it's refreshing! Even my carnivore family couldn't get enough of this. Also, I made this for our trip to the beach and it held up well during travel, in a cooler. I've made this several times and it's always a winner. Thank you!

      Reply
      • Kaitlin McGinn

        January 27, 2021 at 12:19 pm

        So fantastic to hear! Thanks for your kind feedback!

        Reply

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    The Garden Grazer - Kaitlin profile photo

    Hi, I'm Kaitlin!
    I share vegan recipes that are easy & healthy. (Mostly whole food plant-based, oil-free, & gluten-free.) About Me →

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