Gluten Free Quinoa Tabouli

Once you taste this Quinoa Tabouli you may never go back to the traditional bulgur wheat recipe. We’ve filled the bowl full of a bountiful garden of fresh vegetables and dressed it with a tangy dressing. It’s healthy in a bowl! 

Quinoa Tabouli main | 2 Cookin Mamas Take tabouli to the next level with healthy quinoa! A nutrition packed salad high in protein, fiber and rich in antioxidants. #recipe

My daughter was recently diagnosed with a severe gluten intolerance and has had to alter her diet up quite drastically. In order to help her, I started looking into gluten-free cooking and how to change up her favorite recipes to gluten-free ones. It is a challenging time for her and it’s important she not feel like she is missing something.

Quinoa Tabouli deconstucted | 2 Cookin Mamas

A large number of people have jumped on the bandwagon, without doing the proper research, thinking that eating gluten-free is a healthier lifestyle but, it is healthy only if you adjust other parts of your diet as well.

Quinoa Tabouli 1 | 2CookinMamas

Studies have found gluten-free diets can be seriously nutrient-deficient — low in fiber, folate, iron, calcium, niacin, thiamine, riboflavin, vitamin B12, phosphorus and zinc. Why? Because so many “gluten-free” products on the market are made with unenriched, refined grains & starches, high in calories and low in the vitamins and minerals that you are missing from not having gluten in your diet.

Quinoa Tabouli closeup | 2CookinMamas

Making your own homemade gluten-free dishes can add the needed fiber, vitamins and minerals back into your diet. And nothing does that better than quinoa. Quinoa offers amazing amounts of protein, fiber and important minerals to any dish. I love changing up my usual recipes and substituting quinoa for other starches, like in my Shrimp & Quinoa Skillet, Spanish Quinoa (our take on Spanish rice) and todays recipe for Quinoa Tabouli.

Quinoa Tabouli 2 | 2CookinMamas

It has always been a favorite lunch for me and I like that it has so many fresh vegetables in it to boost the nutritional content of the salad. Adding quinoa, a gluten-free protein source, brings the salad to a whole new level.  And, the best part is, it tastes just as good as the original!


Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
A new take on traditional bulgur wheat tabouli - substitute healthy quinoa! A nutrition packed salad high in protein, fiber and rich in antioxidants.
Course: Main Course
Cuisine: Mediterranean
Keywords: healthy, healthy salad, lunch, quinoa, recipe, tabouli
Servings: 8 servings
Calories: 162 kcal
Author: Linda Warren
  • 1 3/4 cups water
  • 1 cup uncooked Nature's Earthly Choice Organic Quinoa
  • 2 tomatoes, coarsely chopped
  • 1/2-1 bunch fresh parsley chopped
  • 1/2 -1 medium green/red or yellow bell pepper coarsely chopped
  • 1/4 cup cucumber, chopped
  • 1/4 cup fresh onion, chopped
  • 2 1/4 oz black olives, sliced (optional)
  • 1/3 cup fresh lemon juice
  • 1/4-1/3 cup extra-virgin olive oil
  • 1 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 teaspoon garlic powder
  • 1/2 teaspoon oregano
  • Dash cayenne
  1. Place water and quinoa in a medium saucepan and bring to a boil.
  2. Cover, reduce heat and simmer 15-20 minutes or until all liquid has been absorbed.
  3. Remove from heat and stir.
  4. Mix in tomato, parsley, pepper, cucumber, onion and olives.
  5. Stir together lemon juice, oil, salt, pepper, garlic powder, oregano and cayenne. Pour over quinoa mixture and toss well.
  6. Cover & place in refrigerator. Let stand at minimum 1 hour or better overnight.
  7. Serve chilled.
Nutrition Facts
Amount Per Serving
Calories 162 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 1g5%
Sodium 420mg18%
Potassium 231mg7%
Carbohydrates 17g6%
Fiber 2g8%
Sugar 1g1%
Protein 3g6%
Vitamin A 300IU6%
Vitamin C 22.3mg27%
Calcium 21mg2%
Iron 1.2mg7%
* Percent Daily Values are based on a 2000 calorie diet.

What’s your favorite go-to gluten-free dish?


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Healthy and Free Cookbook | 2 Cookin Mamas

Quinoa tabouli takes traditional tabouli to the next level! A nutrient-rich salad recipe that\'s packed full of a veritable garden of vegetables providing protein, fiber and antioxidants. #quinoa #tabouli #glutenfree #salad #healthyrecipe #lunch

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