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Chickpea Quinoa Tabbouleh Salad

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This Chickpea Quinoa Tabbouleh Saladis a refreshing, protein-packed take on traditional tabbouleh, made with quinoa instead of bulgur to make it totally gluten free. Featuring crisp cucumbers, juicy tomatoes, fresh parsley, and mint, it’s tossed in a zesty lemon dressing that ties everything together. Perfect for meal prep, this salad is versatile enough to serve as a light lunch, side dish, or even a dip, which makes a fantastic after school snack. It's a delicious display of fresh produce and ease of preparation!
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Gluten Free Quinoa Tabbouleh Salad

Stop settling for salads that lack flavor and depth! This Chickpea Quinoa Tabbouleh Salad is anything but ordinary. While it’s inspired by the classic Middle Eastern dish, I’ve added a Jackfruitful twist that elevates both health and flavor. So if you’re searching for a vibrant, protein-packed dish that’s easy to make and brimming with fresh ingredients, this salad is the perfect choice. Not only is it gluten-free and oil-free, but it also keeps well in the fridge, making it ideal for meal prepping during a busy week.

Made with protein-rich quinoa, hearty chickpeas, and a medley of fresh herbs and veggies, this salad is a refreshing addition to any meal. Want to make it a main dish? It can be enjoyed on its own, topped with your favorite protein, or enjoyed as a wrap by filling a tortilla or gluten free pita! And have you ever tried tabbouleh as a dip? Much like my Strawberry Salsa, you can add this to a tapas spread and enjoy with fresh veggies, hummus, olives and crusty bread during a beautiful sunset with a few pals! 

Ingredients to Make Quinoa Tabbouleh Salad

  • Quinoa: I switched things up with this tabbouleh and swapped out the traditional bulgur wheat for quinoa for an extra punch of protein and to make this dish gluten free. Quinoa offers a light, fluffy texture that complements the fresh vegetables perfectly. This nutrient dense grain is a fantastic source of plant based protein, fiber, and essential amino acids, making it a wholesome base for the salad.
  • Nature Fresh Farms Hiiros Cherry Tomatoes: These cherry tomatoes add a burst of juicy sweetness and a vibrant pop of color to the salad. Rich in vitamins A and C, they provide antioxidants that support immune health and skin vitality. 
  • Nature Fresh Farms Mini Cucumbers: Opting for the crunchiest mini cucumbers around! They’re low in calories and high in hydration, thanks to their high water content, making them a perfect addition to this light and healthy dish. The subtle flavor of cucumbers allows the bold herbs and lemon dressing to shine.
  • Parsley: Fresh parsley is a key ingredient in any tabbouleh. It provides a bright, herbaceous flavor. It’s rich in vitamins A, C, and K, and also offers a good amount of folate. 
  • Mint Leaves: Mint adds a refreshing contrast to the savory elements of the salad, with its cool, aromatic flavor. In addition to its bright taste, mint is known for its digestive benefits and anti-inflammatory properties. It is also an essential herb in traditional tabbouleh.
  • Green Onions: Green onions bring a mild, slightly sweet onion flavor that complements the other fresh ingredients without overpowering them. They also add a bit of crunch!
  • Sliced Almonds: Add a subtle nutty flavor that pairs well with the fresh herbs and vegetables. Not to mention their satisfying crunch adds the perfect contrast to some of the other ingredients, similar to what the bulgur wheat would add.
tomatoes on the vine with chopped pieces beside the container
chopped green onions on a wooden cutting board
  • Chickpeas: Chickpeas provide a hearty, creamy texture and are an excellent source of plant based protein and fiber, making the salad more filling. Chickpeas soak up whatever flavors they are introduced to which make them an ideal addition to this salad.
  • Lemon: Freshly squeezed lemon juice is essential for the dressing, providing a zesty, tangy flavor that ties all the ingredients together. The acidity of the lemon juice balances the richness of the almonds and chickpeas, while the zest adds an extra layer of citrusy aroma.
  • Aquafaba (or Olive Oil): Aquafaba, the liquid from a can of chickpeas, is a fantastic oil free option for creating a creamy, emulsified dressing. It’s a great way to add moisture and depth to the salad while keeping it light. This is the key ingredient to keeping this salad oil free, however; if you prefer a more traditional approach, extra virgin olive oil can be used instead, adding a rich, fruity flavor.
  • Vegan Grated Parmesan: This ingredient adds a cheesy, umami flavor to the dressing without any dairy. It enhances the overall taste of the salad, making it more savory and satisfying, while keeping the recipe vegan. 
  • Miso Paste: Miso paste brings adds to the subtle umami depth of the dressing. Did you know that miso paste is also a good source of probiotics? You can use white or yellow miso.
sliced mint on a cutting board

What is Tabbouleh?

Tabbouleh is a traditional Middle Eastern salad typically made with bulgur wheat, fresh herbs like parsley and mint, tomatoes, cucumbers, and an oily lemony dressing. It’s a light, refreshing dish that’s often served as part of a mezze platter. I opted to use quinoa in my version to pump up the protein content and keep the salad gluten free. The flavor remains similar to the traditional style however it’s slightly healthier with the added protein and lack of gluten and oil!

What is Quinoa?

Quinoa is a nutrient rich grain that’s known for its high protein content. It is a complete amino acid (which you can learn more about here in my Protein 101 blog). Quinoa is gluten-free, making it accessible to those with gluten sensitivities. It’s easy to digest and keeps well in the pantry. I love making excess quinoa whenever I am cooking with it because it is the perfect addition to any salad!

How to Make Quinoa Tabbouleh Salad

This salad comes together so quickly you will fall in love with it at first bite! Follow these instructions and enjoy this dish all week long!

Cook and Prep the Quinoa

Begin by cooking your quinoa according to package instructions. Once cooked, set it aside to cool completely. While the quinoa is cooling, finely chop the tomatoes, cucumbers, parsley, mint, and green onions. This will allow you to assemble the salad quickly once the quinoa is ready.

Combine the Salad Ingredients

In a large mixing bowl, combine the cooled quinoa with the chopped vegetables, sliced almonds, and chickpeas. Make sure everything is evenly distributed to ensure every bite is filled with flavor and texture.

Prepare the Dressing and Assemble

In a separate jar or small bowl, whisk together the lemon juice, aquafaba (or olive oil), vegan parmesan, miso paste, garlic powder, salt, and pepper. Pour the dressing over the salad ingredients and toss until everything is well coated. For the best flavor, let the salad sit for at least an hour before serving, allowing the flavors to meld together.

Tips for Making the Best Quinoa Tabbouleh Salad

To ensure the best flavor, use the freshest herbs and vegetables you can find. 

  • Cook the quinoa just right: not too mushy, but fluffy and tender. It’s also really important to make sure that you let the quinoa chill before assembling the salad.
  • Let it meld: For an extra burst of flavor, let the salad chill in the refrigerator for an hour or two before serving. This will allow the dressing to infuse the quinoa and vegetables with its zesty lemony flavor.

What to Serve With This Easy Quinoa Tabbouleh Recipe

This quinoa tabbouleh salad is super versatile and the flavors compliment many dishes. You can be serve as a light lunch, a side dish, or even as a dip with fresh veggies or pita bread. Tabbouleh pairs beautifully with grilled vegetables, falafel, or hummus for a complete Middle Eastern-inspired meal!

How to Store & Refresh Quinoa Tabbouleh Salad

Store any leftovers in an airtight container in the refrigerator for up to five days. Before serving, give the salad a quick toss and add a squeeze of fresh lemon juice to brighten up the flavors.

Can I Freeze Tabbouleh with Quinoa?

Freezing is not recommended for this salad as the fresh vegetables may lose their texture upon thawing. It’s best enjoyed fresh or within a few days of preparation.

How Long Will Quinoa Tabbouleh Salad Last in the Fridge?

Quinoa tabbouleh salad will last up to 5 days in the refrigerator when stored in an airtight container. It’s a great dish to meal prep for the week! Make double the amount if you are feeding a family or plan on serving it to a group!

Frequently Asked Questions About Tabbouleh

How healthy is tabbouleh? Tabbouleh is very healthy, especially when made with quinoa and an oil free dressing. It’s packed with fresh vegetables, herbs, and plant-based protein, making it a nutrient-dense option that’s rich in vitamins, minerals, and antioxidants. All the fresh vegetables and fiber are a great way to ensure your gut is happy and healthy! It is a dish that has been served for centuries for a reason.

What is a tabouli salad traditionally made from? Traditional tabbouleh is made with bulgur wheat, parsley, mint, tomatoes, cucumbers, and a lemon-olive oil dressing. This version uses quinoa instead of bulgur for a gluten-free twist.

Is quinoa or bulgur healthier? Both quinoa and bulgur are healthy grains, but quinoa has a slight edge due to its higher protein content and complete amino acid profile. Quinoa is also gluten-free, making it suitable for those with gluten sensitivities.

What type of parsley is used in tabouli? Flat-leaf parsley, also known as Italian parsley, is typically used in tabbouleh for its strong flavor and tender texture.

Why You’ll Love This Quinoa Tabbouleh Recipe

This quinoa tabbouleh salad is a fresh, vibrant, and healthy dish that’s perfect for any occasion. It’s light, refreshing, and packed with flavor. You’ll be impressed by how quickly it comes together and everyone you feed it to will be asking for more! Make this for a meal prep and your dishes will be bursting with freshness all week long.

Other Quinoa Recipes You Might Like

Quinoa Fruit Salad 

High Protein Quinoa Pea Salad

Roasted Caulilfower Quinoa Bowls with Creamy Turmeric Dressing

Jackie Akerberg

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Quinoa salad with chickpeas, cucumber, tomato, celery, and fresh herbs
Jackie Akerberg

Chickpea Quinoa Tabbouleh Salad

5 from 2 votes
Print Recipe Pin to Pinterest!
This Chickpea Quinoa Tabbouleh Salad is a refreshing, protein-packed take on traditional tabbouleh, made with quinoa instead of bulgur to make it totally gluten free. Featuring crisp cucumbers, juicy tomatoes, fresh parsley, and mint, it’s tossed in a zesty lemon dressing that ties everything together. Perfect for meal prep, this salad is versatile enough to serve as a light lunch, side dish, or even a dip, which makes a fantastic after school snack. It's a delicious display of fresh produce and ease of preparation!
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 servings
Course: Dinner, lunch, Meal Prep, Salad
Calories: 373

Equipment

  • stove

Ingredients
  

  • ½ cup quinoa, cooked and cooled
  • 1 cup Nature Fresh Farms Hiiros cherry tomatoes, finely chopped
  • 4 Nature Fresh Farms mini cucumbers, finely chopped
  • 1½ cup parsley, finely chopped
  • ½ cup mint leaves, finely chopped
  • 4 green onions, finely chopped
  • ½ cup sliced almonds, chopped
  • 15 oz canned chickpeas, drained (aquafaba reserved)
  • 1 small lemon, zested and juiced
  • 1 tsp garlic powder
  • 3 tbsp aquafaba, or olive oil
  • 2 tbsp dairy free parmesan
  • 1 tsp miso paste
  • ½ tsp salt
  • ¼ tsp black pepper
To Serve Ingredients
  • Nature Fresh Farms mini peppers, halved

Method
 

  1. Add the quinoa, tomatoes, cucumbers, herbs, onions, almonds and chickpeas to a mixing bowl.
  2. In a separate jar, add the lemon juice and zest, garlic powder, aquafaba, vegan parmesan, miso paste and salt and pepper. Whisk or blend to combine and season to taste.
  3. Pour over the salad ingredients and toss to combine!
Best prepared an hour in advance. Can be kept in the fridge for up to 5 days.
Enjoy as a salad, or as a dip with peppers, pita or crackers and hummus.

Nutrition

Serving 1servingCalories 373kcalCarbohydrates 44gProtein 16gFat 17gSaturated Fat 2gPolyunsaturated Fat 6gMonounsaturated Fat 7gTrans Fat 0.003gSodium 765mgPotassium 833mgFiber 11gSugar 4gVitamin A 2525IUVitamin C 60mgCalcium 171mgIron 6mg

*Macros are provided as an estimate for convenience. Your final numbers will vary depending on ingredient brands, substitutions, and how you portion the recipe.

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4 Responses

  1. 5 stars
    Saw this recipe this morning and decided to make it for lunch since I had the ingredients on hand. I cook a lot of Mediterranean food and this is my favorite tabbouleh recipe to date! I can’t believe it’s oil free.

    Reply

    1. Hey Matt! I am so happy that you already made this recipe and it’s an absolute hit for you. What an honour to be your favorite thus far! Thank you for the rating and review, oil free will surprise ya every time!

      Reply

  2. 5 stars
    Looking forward to trying this recipe. Will the almonds stay crunchy if I meal prep this recipe or is it better to add them in before serving?

    Reply
5 from 2 votes

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