Gut Friendly Gluten Free Quinoa Tabbouleh
Bright, herby, and refreshingly light, this take on a classic Middle Eastern salad swaps traditional bulgur for quinoa, making it a genuinely satisfying option for anyone keeping an eye on digestive wellness. Quinoa is a complete protein that tends to sit much easier on the gut than many grains, and rinsing it thoroughly before cooking — as this recipe calls for — helps remove the natural coating that can cause irritation for some people. The real star here is the abundance of fresh flat-leaf parsley and mint, which bring bold, clean flavor while also being gentle on the digestive system. Seeded tomatoes and English cucumber keep the texture crisp without adding excess moisture, and using only the green tops of the scallions is a smart move for those who find the white allium parts harder to tolerate. The dressing is nothing more than fresh lemon juice, extra-virgin olive oil, salt, and pepper — no hidden additives, no processed ingredients, just clean and simple. Everything comes together in one bowl, and the result is a salad that feels vibrant and nourishing rather than like a compromise. It holds up beautifully in the fridge for a short rest, making it an easy make-ahead option for lunches or a fresh side at dinner.
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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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