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    HOME » Salads & Bowls

    Dated: July 5, 2022 Last Modified: July 5, 2022 by Laura This post may contain affiliate links.

    Gluten Free Tabbouleh Salad

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    Gluten free tabbouleh recipe! Based on an authentic Lebanese recipe, this light and refreshing salad is perfect for hot weather days. 

    Tabbouleh (also spelled tabouli) is a super delicious and refreshing salad filled with fresh herbs, fresh veggies, and finished with a lemon dressing. Although it’s eaten year round, thanks to the fresh and cooling ingredients, it’s the perfect food for hot weather months! Plus, it’s filled with super nutritious ingredients. 

    Traditional tabbouleh recipes are made with bulgur wheat (sometimes spelled bulgar wheat).

    However, this recipe keeps things gluten free by using buckwheat - which is not wheat at all but is a type of seed! Gluten free tabbouleh is a refreshing and easy recipe to make that goes great with falafel or gluten free flatbread. 

    Free from: wheat, gluten, dairy, casein, eggs, soy, peanuts, tree nuts, coconut, fish, shellfish, crustaceans, mollusks, celery, corn, sesame, mustard, lupin, sulfites, and more

    close up of gluten free tabbouleh in a big blue bowl with sliced lemons in the background
    Jump to:
    • Why You’ll Love Gluten Free Tabbouleh
    • Ingredients 
    • Substitutions 
    • Instructions 
    • Top Tips 
    • How to Store 
    • More Gluten Free Recipes to Love
    • Recipe
    • Want more Summer Salads? 

    Why You’ll Love Gluten Free Tabbouleh

    It’s gluten free! Authentic Lebanese tabbouleh uses bulgur but this recipe used buckwheat. You can also use quinoa. Both are a great option to keep things safe for those who don’t eat wheat. 

    It’s super healthy! Loaded with fresh parsley and other fresh vegetables, this salad will help you get in all your greens for the day. 

    It’s easy! This recipe is so simple and quick to mix together that it makes a great addition to any BBQ, potluck, or other hot weather gathering. 

    Ingredients 

    These are the main ingredients for delicious gluten free tabbouleh. 

    ingredients for gluten free tabbouleh in various small glass bowls on a wood table

    Parsley - Authentic tabbouleh uses a ton of fresh parsley, which is what makes it so healthy and green! Curly parsley or flat leaf parsley both work great in this recipe. Wash your parsley in cold water and use a salad spinner to get rid of any excess water.

    Buckwheat - Buckwheat is not wheat! It is a bad name for something that isn’t a type of grain at all. There is no wheat and no gluten. In fact, buckwheat is a type of seed that is commonly enjoyed in Eastern Europe. It is super nutritious and filled with things like manganese, copper, magnesium, iron, and phosphorus. Buckwheat is also filled with more antioxidants than any other grain. 

    You will also need: fresh mint leaves, fresh cucumbers, fresh tomatoes, fresh lemon juice, olive oil, green onions, and garlic. 

    Substitutions 

    In place of buckwheat, you can also use things like cooked quinoa, cooked wild rice or brown rice, or even riced cauliflower. 

    Don't have green onions on hand? You can use finely diced red onion in place of green onion. Use about 1 tablespoon of red onion to replace the green onion.

    Instructions 

    For the full recipe instructions, complete with measurements, please see the recipe card below. 

    Start by making your buckwheat. In a medium pan on the stove, bring 1 cup of water to a boil. Add the buckwheat, along with salt and a spoonful of olive oil. Give this a stir, cover, and let cook for 15 minutes or so. After cooking, remove from the heat, give it another stir, and let the buckwheat rest covered for another 10 minutes. Allow this to cool completely before making the tabbouleh. 

    ingredients for gluten free tabbouleh in a big glass bowl ready to be mixed up

    Now it’s time to prep the veggies! Slice up your cucumbers and tomatoes into small bite sized pieces. Set these aside in a large bowl for mixing. 

    Now finely chop the parsley. There is a lot of parsley here so you can use a food processor to do so. I however, like to chop my parsley by hand as I find the food processor makes it too small. Don’t worry about parsley stems, they offer great flavor and are totally safe to eat. 

    Finally, make the lemon dressing. Squeeze out the lemon juice and mix it well with olive oil and garlic in a small bowl with a whisk. 

    lemon dressing in a small glass bowl on the wood table with lemons and a whisk

    All that is left is to mix everything up! In a large bowl with the cucumbers and tomatoes, add the cooked buckwheat, parsley, mint, and lemon dressing. Give it a good mix and taste for seasoning. If it needs a bit more salt, go ahead and add it. 

    And that’s it! 

    fully mixed gluten free tabbouleh in a glass bowl on the wood table top

    Top Tips 

    Tabbouleh is typically served cold or at room temperature. If you have time, allow for the tabbouleh to rest in the fridge for 15 minutes before serving to allow the flavors to mingle together. 

    Make a sandwich! Grab your favorite gluten free bread or pita bread, lay down fresh hummus, leftover tabouli, and some leftover chicken or tofu. This makes for such a healthy and delicious lunch! 

    Want to make it a little sweeter? Add a spoonful of pomegranate molasses to the lemon dressing and whisk together. 

    How to Store 

    Tabbouleh keeps fresh in the fridge in an airtight container for up to 5 days. I don’t recommend freezing this recipe and it can not be left on the countertop. 

    More Gluten Free Recipes to Love

    • Super Moist Gluten Free Chocolate Cupcakes
    • Extra Cheesy Mac & Cheese - Gluten Free!
    • Copycat Starbucks Vanilla Scones (gluten free)
    • Gluten Free Angel Food Cake

    If you try these out, please leave a comment below! This provides helpful feedback to both me and other readers. And if you want more delicious, dietary friendly recipes you can subscribe to my newsletter and follow along on Instagram, Twitter, and Facebook!

    Recipe

    close up gluten free tabbouleh in blue bowl with sliced lemons

    Gluten Free Tabbouleh

    Gluten free tabbouleh recipe! Based on an authentic Lebanese recipe, this light and refreshing salad is perfect for hot weather days.
    Print Recipe Pin Recipe Rate Recipe
    Prep Time: 15 minutes
    Total Time: 15 minutes
    Course: Salad
    Cuisine: Mediterranean
    Diet: Gluten Free, Vegan, Vegetarian
    Keyword: allergy friendly, easy, vegan
    Allergen: Celery Free, Corn Free, Dairy Free, Egg Free, Fish / Shellfish Free, Peanut Free, Sesame Free, Soy Free, Tree Nut Free, Wheat Free
    Servings: 8 servings
    Author: Laura // Living Beyond Allergies

    Equipment

    • Sharp knife
    • cutting board
    • food processor (optional)
    • mixing bowls
    • mixing spoons
    • measuring spoons
    • measuring cups

    Ingredients

    • 2 bunches parsley about 2 cups chopped
    • 1 pint cherry tomatoes
    • 4 Persian cucumbers
    • 10-15 fresh mint leaves
    • 2-3 green onions
    • ½ cup buckwheat cooked and cooled
    • 1 lemon
    • ½ cup olive oil
    • ¼ teaspoon garlic powder
    • Salt to taste

    Instructions

    • Make the buckwheat. In a medium pan on the stove, bring 1 cup of water to a boil. Add the buckwheat, along with salt and a spoonful of olive oil. Give this a stir, cover, and let cook for 15 minutes or so. After cooking, remove from the heat, give it another stir, and let the buckwheat rest covered for another 10 minutes. Allow this to cool completely before making the tabbouleh.
    • Chop the veggies. Dice the cucumbers and tomatoes into bite sized pieces. Set into a large mixing bowl.
    • Chop the greens. Finely slice the green onions and add to the mixing bowl. To prepare the parsley, cut off the thick stems at the bottom. Using a sharp knife, finely chop the parsley and any remaining stems. Finely chop the mint leaves as well. Add to the mixing bowl.
    • Mix the dressing. In a small mixing bowl, whisk together 3-4 tablespoons of lemon juice with ½ cup of olive oil and a pinch of salt. Add the garlic powder. Taste for seasoning.
    • Mix it all together. Add the buckwheat and lemon dressing to the mixing bowl with the other ingredients. Stir together until all combined. Taste for seasoning and enjoy!

    Notes

    In place of buckwheat, you can also use things like cooked quinoa, cooked wild rice or brown rice, or even riced cauliflower. 
    Don't have green onions on hand? You can use finely diced red onion in place of green onion. Use about 1 tablespoon of red onion to replace the green onion.
    How to Store 
    Tabbouleh keeps fresh in the fridge in an airtight container for up to 5 days. I don’t recommend freezing this recipe and it can not be left on the countertop.
    LivingBeyondAllergies.com
     
    Love this recipe?Mention @livingbeyondallergies or tag #livingbeyondallergies!

    Want more Summer Salads? 

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    More Salads & Bowls

    • Summer Street Corn Salad
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    Hi, I’m Laura! Welcome to Living Beyond Allergies, a mix of healthy + indulgent allergy free recipes, plus a sprinkle of health resources. All eaters welcome! To learn more about me, click here!

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