Quinoa Tabbouleh Oil-Free
Quinoa Tabbouleh, Oil-Free
Loaded with fresh herby flavor, this oil-free quinoa tabbouleh recipe is the perfect salad for special celebrations or simple weeknight dinners. Each bite is bright, refreshing, and delicious!
Quinoa Tabbouleh, Oil-Free
The parsley I planted a few years back, in my herb garden, has quietly multiplied, leading to a quest for the perfect quinoa tabbouleh recipe. Why tabbouleh? Because it’s a super flavorful Middle Eastern salad where parsley is the main ingredient. So, I reached out to my good friend, Fatima of Hummus Meets Pizza, to bring you the tastiest oil-free version of this cherished Lebanese dish.
Tabbouleh, (also spelled tabouli or tabouleh) is a special Middle Eastern dish that goes back for many generations and is always present at every celebration in every season in that region. In fact, Fatima’s mother lovingly made her chop over 250 bunches of parsley for her sister’s wedding! You can find Fatima’s vegan quinoa tabbouleh recipe here.
Quinoa Tabbouleh, Oil-Free
Let’s talk about some freshness!
Parsley and Herbs:
If you’re feeling shy about chopping 2 whole bunches of parsley, fear not. You can speed this process up by cutting the thick stems away from the parsley and pulsing it in a food processor until it is finely chopped. A standard sized food processor will handle 1 large bunch of parsley at a time.
Also, chopping the mint and scallions by hand keeps them from getting lost in the food processor. But it’s a lot quicker to toss them in after the parsley is finely chopped. So go with what feels right for you.
Chopped Parsley for Quinoa Tabbouleh
Different types of mint leaves have different flavor profiles. For example, peppermint leaves have a stronger mint taste than spearmint leaves. I’ve used peppermint leaves in this recipe for their strong, clean flavor.
Tomatoes
I’ve added extra tomatoes to this recipe for their juicy texture and delicious flavor. It’s worth the effort to scoop out the seeds and surrounding gel before dicing them. This keeps the tabbouleh from becoming too watery. Do this by slicing the tomatoes in half and then sliding a knife around the membrane which you can then scoop out with a spoon. Heirloom tomatoes are my top pick but choose what’s available to you and in season.
De-seeding tomatoes for Quinoa Tabbouleh
Where’s the cucumber? Many tabbouleh recipes include cucumber but since it’s an unusual ingredient in traditional Lebanese tabbouleh, I went with pure tomatoes.
Quinoa and Lemon
Traditional tabbouleh uses a fine grain bulgur wheat. This gluten-free version uses quinoa which you can cook on the stovetop or in an instant pot or rice cooker. And, definitely use freshly squeezed lemon juice for the most refreshing taste!
I’m so happy Fatima shared her wisdom and lore about this well-loved Middle Eastern dish with me and I hope you enjoy the recipe too!
Quinoa Tabbouleh, Oil-Free
Why you’ll love Oil-Free Quinoa Tabbouleh:
o Full of fresh green herbs
o Light, refreshing, and flavorful
o The perfect salad for special celebrations or weeknight dinners
o Oil-free, gluten-free and vegan
If you like this recipe, please give it a 5-star rating in the recipe card below. It’s also fun to see your creations on Instagram. Please share and tag me @vegeta.full. And, if you want to save this recipe for later, be sure to pin it on Pinterest!
Ingredients for oil-free quinoa tabbouleh
Ingredients for Oil-Free Quinoa Tabbouleh
Ingredients:
o 1 cup of uncooked quinoa (3 cups cooked) cooked with 2 cups of water
o 2 cups (about 1 large or 2 small bunches) of finely chopped, flat-leaf parsley
o ½ cup of thinly sliced scallions (about 4 full-sized) green tops only
o ½ cup of finely chopped fresh mint
o 2 cups (about 4 medium/large) of tomatoes, de-seeded and diced
o ¼ cup (2 oz.) of fresh lemon juice
o 1 teaspoon of kosher salt
o 1 teaspoon of black pepper
Makes 4-6 servings.
Method for making oil-free quinoa tabbouleh
Steps 1-2:
1. Cook the quinoa by adding 1 cup of rinsed quinoa to 2 cups of boiling water sprinkled with some salt. Cover and gently simmer until the water is fully absorbed, about 10 minutes. Let cool and fluff with a fork. You can also use quinoa that has been cooked ahead of time.
2. While the quinoa is cooking, rinse and pat dry the parsley, mint, and scallions. Remove the thick stems from the parsley and add it to a food processor. Pulse until finely chopped but not pureed. Finely slice the scallions and chop the mint by hand.
Chopped Parsley for Quinoa Tabbouleh
Step 3:
3. De-seed the tomatoes by slicing each one in half, sliding a knife around the membrane, and scooping out the seeds and surrounding gel with a spoon. Then dice them.
Step 4:
4. Pile the cooled quinoa, herbs, and tomatoes into a large mixing bowl. Toss with freshly squeezed lemon juice and season with salt and pepper, adjusting to taste.
Step 5:
5. Let sit for 10-15 minutes to let the flavors get to know each other and serve with generous slices of avocado.
Tabbouleh holds well can be refrigerated for a few days, making it great for meal prep and gatherings.
Quinoa Tabbouleh, Oil-Free
If you’re in salad mode and looking for more delicious recipes, try these!
Cowboy Caviar with Quinoa and Zesty Lime Dressing
Quinoa Tabbouleh, Oil-Free
Quinoa Tabbouleh with Heirloom Tomatoes
Printable Recipe Card:
Quinoa Tabbouleh, Oil-Free
Ingredients
Instructions
- Cook the quinoa by adding 1 cup of rinsed quinoa to 2 cups of boiling water sprinkled with some salt. Cover and gently simmer until the water is fully absorbed, about 10 minutes. Let cool and fluff with a fork. You can also use quinoa that has been cooked ahead of time.
- While the quinoa is cooking, rinse and pat dry the parsley, mint, and scallions. Remove the thick stems from the parsley and add it to a food processor. Pulse until finely chopped but not pureed. Finely slice the scallions and chop the mint by hand.
- De-seed the tomatoes by slicing each one in half, sliding a knife around the membrane, and scooping out the seeds and surrounding gel with a spoon. Then dice them.
- Pile the cooled quinoa, herbs, and tomatoes into a large mixing bowl. Toss with freshly squeezed lemon juice and season with salt and pepper, adjusting to taste.
- Let sit for 10-15 minutes to let the flavors get to know each other and serve with generous slices of avocado.
Notes:
For step-by-step instructions with photos, see blog post!
Nutrition Facts
Calories
191.98Fat (grams)
3.08Sat. Fat (grams)
0.39Carbs (grams)
34.92Fiber (grams)
5.66Net carbs
29.27Sugar (grams)
3.10Protein (grams)
8.05Sodium (milligrams)
345.51Cholesterol (grams)
0.00Nutritional information is provided as a courtesy and is an estimate only. This information comes from online calculators.