Capsaicin Free Gluten Free Quinoa Tabbouleh
This bright, herb-forward grain salad is everything a great tabbouleh should be — fresh, lemony, and packed with crisp vegetables. Quinoa steps in for the traditional bulgur wheat, making it naturally gluten free while still delivering that satisfying, slightly nutty bite. The real stars here are the generous handfuls of flat-leaf parsley and fresh mint, which give the salad its signature vibrancy and clean flavor. Seeded tomatoes and finely diced English cucumber keep every forkful light and refreshing, while scallion greens add a gentle oniony note without any heat whatsoever. The simple dressing — just lemon juice, olive oil, salt, and black pepper — ties it all together beautifully, and because every single ingredient is naturally free of capsaicin, there's no need to scrutinize labels or swap anything out. It works equally well as a make-ahead side dish or a light lunch on its own, and the flavors only deepen as it sits. This is the kind of recipe that earns a permanent spot in your warm-weather rotation.
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Learn more →Ingredients
4 servings
For the quinoa
- ½ cup white quinoa
- 1 cup water
- ¼ tsp salt
For the salad
- 2 cups fresh flat-leaf parsley, finely chopped (about 2 large bunches)
- ¼ cup fresh mint leaves, finely chopped
- 2 medium tomatoes, seeded and finely diced
- 1 medium english cucumber, finely diced
- 4 scallions (green tops only), thinly sliced
For the dressing
- 3 tbsp fresh lemon juice (from about 1 large lemon)
- 3 tbsp extra-virgin olive oil
- ½ tsp salt
- ¼ tsp black pepper
Instructions
- 1
Rinse the quinoa in a fine-mesh strainer under cold running water for 30 seconds, then drain well. Combine the rinsed quinoa, 1 cup water, and 1/4 tsp salt in a medium saucepan and bring to a boil over medium-high heat. Reduce the heat to low, cover, and cook until the water is fully absorbed and the quinoa tails have unfurled, about 12–14 minutes.
- 2
Remove the saucepan from the heat, uncover, and fluff the quinoa with a fork. Spread it in a thin layer on a large plate or sheet pan and let it cool to room temperature, about 20–30 minutes.
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