Quinoa Tabbouleh
This tabbouleh recipe uses quinoa instead of bulgur. It's a gluten-free alternative to the classic Lebanese salad that everyone can enjoy.
Posted by Kathryne Taylor on June 29, 2025

Tabbouleh fans, have you tried making it with quinoa? This recipe is a fun variation on classic tabbouleh made with quinoa instead of bulgur wheat. It turns our favorite Lebanese salad into a gluten-free dish. The quinoa is fluffy and has a somewhat nutty taste, but overall, the flavor profile is quite similar.
Since I already changed one primary ingredient, I took the liberty of adding some chickpeas and feta cheese, more ingredients that you would not expect to find in tabbouleh. Theyโre entirely optional and absolutely delicious. They make the salad more hearty; if you use both, it could qualify as a light meal on its own.
This herbaceous salad is so refreshing on a warm day. It features fresh parsley and mint, tomato and cucumber, olive oil, lemon juice, garlic, and quinoa. The proportions remain true to the traditional recipe, so it contains more parsley than quinoa, and the lemon packs a punch. I think youโll love it.
Recipe Tips & Tricks
This quinoa recipe incorporates all the techniques I learned while developing my Best Tabbouleh Recipe, which really is the best!
1) Cook your quinoa according to the recipe below.
I swear by my go-to quinoa cooking method, which differs from the directions youโll find on the package. It yields perfectly fluffy quinoa every time.
2) Salt your tomato and cucumber, then drain them.
This method concentrates the flavors of the tomato and cucumber, and ensures that your salad doesnโt become diluted by excess liquid. Combine the tomato and cucumber in a bowl with some salt, and set it aside while you chop the parsley. Drain off the excess juice before stirring the salad together. Easy enough!
3) Use plenty of parsley and chop it finely.
This recipe calls for three bunches of curly parsley. Itโs much easier to chop that much parsley in your food processor, rather than by hand. Donโt worry about removing the thin parsley stemsโthey offer great flavor.
4) Season liberally with lemon juice and salt.
Tabbouleh should be zingy and full of flavor. To get there, be sure to use enough lemon juice and salt. Youโll find my recommended quantities in the recipe below.
Watch How to Make Quinoa Tabouli
Quinoa Tabbouleh Serving Suggestions
All of these options are gluten-free, like this one:
- The Best Hummus or Epic Baba Ganoush or Creamy Tahini Sauce
- Cauliflower Salad
- Crispy Falafel
- Fattoush Salad with Mint Dressing
- Mujadara (Lentils and Rice with Caramelized Onions)
Please let me know how your recipe turns out in the comments. I always love hearing from you.
Quinoa Tabbouleh
This tabbouleh recipe uses quinoa instead of bulgur, so itโs gluten-free while retaining the classic Middle Eastern saladโs distinctive taste. Chickpeas and feta are optional additions that make the dish more hearty. Recipe yields 6 servings (about 7 ยฝ cups salad).
Ingredients
- ยฝ cup quinoa
- 1 cup water
- 1 cup diced cucumber (1 small-to-medium)
- 1 cup diced tomato* (1 large)
- 1 teaspoon fine sea salt, divided
- 3 medium bunches curly parsley
- โ cup (โ ounce) chopped fresh mint (optional but recommendedโyou can chop it in the food processor with the parsley)
- โ cup thinly sliced green onion
- โ cup extra-virgin olive oil
- 3 to 4 tablespoons lemon juice, to taste
- 1 medium clove garlic, pressed or minced
- Optional additions: 1 can chickpeas, drained and rinsed, and/or up to 4 ounces crumbled feta cheese
Instructions
- Rinse the quinoa: Pour the quinoa into a fine-mesh colander and rinse under running water for at least 30 seconds. Drain well. Combine the rinsed quinoa and water in a saucepan. Bring the mixture to a boil over medium-high heat, then reduce the heat as necessary to maintain a gentle simmer. Cook until the quinoa has absorbed all of the water, about 13 to 17 minutes.ย
- Remove the pot from heat, cover, and let the quinoa steam for 5 minutes. Remove the lid and fluff the quinoa with a fork.ย
- Meanwhile, combine the diced cucumber and tomato in a medium bowl with ยฝ teaspoon of the salt. Stir, and let the mixture rest for at least 10 minutes, or until youโre ready to mix the salad.
- To prepare the parsley, cut off the thick stems. Then, finely chop the parsley and remaining stemsโyou can do this by hand, but itโs much easier in a food processor with the standard โSโ blade. Process 1 bunch at a time, transferring the chopped parsley to a large serving bowl before proceeding with the next.
- Add the cooled quinoa, chopped fresh mint (if using) and green onion to the bowl of parsley. Strain off and discard the cucumber and tomato juice that has accumulated in the bottom of the bowl (this ensures that your tabbouleh isnโt too watery). Add the strained cucumber and tomato to the bowl.
- In a small measuring cup or bowl, whisk together the olive oil, 3 tablespoons lemon juice, garlic, and remaining ยฝ teaspoon salt. Pour it into the salad and stir to combine. If using the chickpeas or feta, add it now. Taste, and adjust if necessaryโadd another tablespoon of lemon juice for zing, or salt for more overall flavor.ย
- If you have the time, let the salad rest for 15 minutes before serving to let the flavors mingle. Otherwise, you can serve it immediately or chill it for later. The tabbouleh will keep well in the refrigerator, covered, for up to 4 days.
Notes
Recipe adapted from myย Best Tabbouleh.
Make it dairy free/vegan: Omit the optional feta.ย
Nutrition
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionistโs advice. See our full nutrition disclosure here.
I Have made this with Quinoa. I have Not done the feta/chickpeas though. I definitely will add those. Thanks!
Every recipe here is always fabulous, Kate. But this one landed in my inbox today on one of the hottest days of the year, and I really didnโt want to stand in the kitchen in front of a flame so I decided this would be dinner. I had all the ingredients sans two โ I skipped the onions and replaced parsley with coriander. Iโm sure parsley would have been marvellous, but even without this was an absolute delight to eat on a hot day. Thanks for all your work here, you really are an important part of my kitchen!
Thanks so much, Nam! Iโm glad this recipe arrived at the right time. Stay cool. :)
I have a bunch of regular parsley to use up. Would that work with this recipe?
Hi Michelle, yes, it will!
Delish. And I love it better with the quinoa. I used 2-bunches of parsley, better proportion for our taste. The dressing was just right, not too heavy or too light. I did add ยฝ can of chickpeas (bc I luv them) & it was perfect for our summer night meal.
Thank you, Karla! Iโm so glad you enjoyed the salad.
Excellent salad. Love the addition of chickpeas and feta. My family prefers a little less parsley. Letting it rest a little really helps the flavors to blend. Iโve also made this with Israeli couscous and with orzo.
Thank you, Joy!
Cilantro is missing!!
You need equal amounts of parsley!
Hi JB, the salad is traditionally parsley-based, but you can substitute some cilantro if youโd like!
I made this as per the recipe including chickpeas and feta and it is delicious. My wife loves it and says that she could live on it.
Hooray! Thanks for letting me know!
YUM. This is a wonderful adaptation ! I love tabouleh but have been removing wheat to help reduce persistent inflammation after injury. The quinoa doesnโt taste significantly different from bulgar wheat and I adored the addition of chick peas and feta.
Thank you for your review, Dianna! Iโm so glad you appreciate this variation. :)
Hi Dianna,
Iโm so glad you enjoyed it! Thanks for taking the time to comment and review.
DELICIOUS
I am a BIG Cookie and Kate fan.. this recipe is one of the best ever!!
Made as written with adding the chick peas and then slices of goat cheese on the side! Thank you Kate for your commitment to healthy nutrition
This is absolutely delicious!
I have now made this recipe twice (I included the chickpeas and feta each time), and all I can say is WOW! Itโs been a big hit each time โ it will definitely become a summer staple!
Iโm so glad you enjoyed it! Thanks for taking the time to rate and review.