Try the mouth-watering Tabbouli Salad recipe now!
Dear readers,
I am excited to share with you today a wholesome and flavorful recipe for Tabbouli Salad. This salad has its roots in the Mediterranean region, where it is traditionally made with bulgur wheat, but this gluten-free version I have created swaps out the wheat for quinoa.
Tabbouli is a dish that’s close to my heart, as it reminds me of happy gatherings with friends and family. It’s a light and refreshing salad that’s perfect for any occasion, from picnics to potlucks.
In this recipe, I’ve traded traditional bulgur wheat for quinoa, which not only makes for a delicious and healthy substitution but also ensures the dish is gluten-free. The salad is loaded with healthy vegetables such as cauliflower, tomatoes, sweet white onion, and lots of fresh curly-leaf parsley.
My goal is to share with you the joy of cooking something that is both tasty and good for you. With this gluten-free tabbouleh salad recipe, you’ll be able to prepare a salad that is satisfying yet light on your stomach.
Without further delay, let’s dive into the ingredients needed and how to make it!
Why You’ll Love This Recipe
Dear reader, if you are looking for a healthy and flavorful dish that will satisfy both your taste buds and dietary needs, I highly recommend trying this Tabbouli Salad recipe.
First of all, this salad is gluten-free, making it suitable for those with celiac disease or gluten sensitivity. Traditionally made with bulgur wheat, this recipe offers a substitution using quinoa, which not only removes added gluten but also incorporates low-carb and high-nutrient elements.
But the goodness of this salad does not end there. It is also dairy-free and vegan-friendly, making it an excellent choice for plant-based eaters.
Not only is this salad nutritionally sound, but it is also incredibly delicious. Bursting with flavors of freshly chopped parsley, sweet white onion, juicy tomatoes, and tangy lemon juice, every bite is a treat for your palate. The addition of dried mint adds depth to the taste profile while the salt and olive oil help to balance everything out.
This dish is perfect as a light lunch or as a side dish to pair with your favorite protein during dinner time. Its zesty yet light characteristics make it an excellent summer recipe when you want something refreshing yet still filling.
Overall, this Tabbouli Salad recipe offers health-conscious people with dietary restrictions or preferences the ability to enjoy a Middle Eastern staple without compromising on flavor or nutrition. I urge you to give it a try and see for yourself why you will love this recipe just as much as I do!
Ingredient List
Here are the ingredients that you will need to prepare this gluten-free tabbouleh salad recipe:
- 1 cup of quinoa
- 2 cups of water for cooking quinoa
- ½ head of cauliflower, finely chopped
- 2 medium-sized tomatoes, finely chopped
- 1 small sweet white onion, finely chopped
- 1 bunch of fresh curly-leaf parsley, finely chopped (about 3 cups)
- 3 tablespoons of fresh mint or dried mint
- 4 tablespoons of olive oil
- Juice of 2 fresh lemons (~3 tablespoons)
- Salt, to taste
Note: Traditional tabbouleh salad is usually made with cracked wheat (bulgur), which contains gluten. This recipe uses quinoa instead and is gluten-free.
The Recipe How-To
Let’s get ready to create a delicious, gluten-free Tabbouli Salad! This recipe is a twist on the classic Lebanese salad that’s traditionally made with bulgur wheat. To make our version gluten-free, we’ll be using cauliflower or quinoa instead.
Ingredients:
- 1 cup cauliflower or quinoa
- 2 cups finely chopped fresh curly-leaf parsley
- 3 tablespoons dried mint
- 1 sweet white onion, finely chopped
- 4 medium-sized tomatoes, finely chopped
- 4 green onions, thinly sliced
- 1/2 cup olive oil
- Juice from two lemons
- Salt to taste
Instructions:
Step 1: Preparing the Cauliflower/Quinoa
For Cauliflower:
– Rinse the cauliflower and remove the woody stem. Cut the florets into very small pieces (about the size of grains of rice).
– Spread the cauliflower in a single layer on a baking sheet.
-Bake for 8 minutes or until slightly golden brown at 400°F
For Quinoa:
– Rinse quinoa with cold water and drain well.
– In a saucepan add quinoa to boiling water.
– Reduce heat and simmer until all the water evaporates – this should take between 10 and 15 minutes.
Step 2: Chopping the Herbs and Vegetables
Finely chop both fresh parsley and tomatoes. If you prefer, you can peel the tomatoes first, but it’s not necessary!
Thinly slice your green onions and finely chop your sweet white onion.
Step 3: Mixing the Salad
In a large bowl, combine all of your ingredients–your cauliflower/quinoa, parsley, dried mint, sweet white onion, tomato, green onions, olive oil, lemon juice and salt. You’ll want to mix everything together really well so all the flavors can meld.
Step 4: Resting and Adjusting Seasonings
Let your salad rest in the refrigerator for at least an hour before serving. Before serving, taste, and adjust salt and lemon juice as needed to balance out the flavors to your personal preference.
Enjoy Your Tabbouli Salad!
Now that you have carefully followed the recipe from the beginning to cover all essential details of both ingredients and instructions. It is time to savor and relish this delightful salad full of fresh Mediterranean flavors. Your Tabbouli Salad is best paired with some freshly made hummus or falafel.
Don’t hesitate to share your culinary masterpiece with friends and loved ones, or keep it all to yourself as a quick, healthy snack on busy weekdays.
Substitutions and Variations
Dearest readers, I am delighted to share with you some wonderful substitutions and variations for this gluten-free Tabbouli salad recipe. Whether you are looking to add some variety to your recipe or make it fit for your dietary preferences, these ideas are sure to delight your palate.
Firstly, if you want to skip the gluten-free version and opt for the traditional recipe, you can substitute the quinoa for bulgur wheat. However, if you want to keep it gluten-free, you can use cauliflower rice instead.
For those looking for a low-carb option, you can swap the quinoa out and replace it with riced or roasted cauliflower. Alternatively, try using zucchini noodles instead of quinoa or cauliflower for added variety.
If you prefer a sweeter salad, consider adding some diced pineapple or mango to the mix. Or try adding in some seasonal fruits such as pomegranate seeds for extra freshness and flavor.
For a protein-packed variation, add in some grilled chicken breast or tofu cubes to make it more filling and satisfying. You can also sprinkle on some feta cheese crumbles or chickpeas to create a vibrant and tasty vegetarian option.
Lastly, experiment with different herbs like fresh mint or cilantro instead of parsley. You can also switch out the lemon juice with lime juice or vinegar for tangy taste buds satisfaction.
I hope these suggestions inspire you to get creative in the kitchen and customize this Tabbouli salad recipe according to your desired taste preferences. Enjoy your delicious meals!
Serving and Pairing
When it comes to serving and pairing the gluten-free Tabbouli Salad, there are quite a few options to consider. This traditional Lebanese salad is so versatile that it can be accompanied by a wide range of dishes, and it can also be served as a stand-alone light meal.
If you want to serve Tabbouli Salad as an appetizer or side dish, accompany it with some hummus or baba ghanoush alongside flatbreads like pita or naan bread. You can also pair it with grilled fish or chicken, roasted vegetables, or falafels to make a more substantial meal.
Another great way to enjoy this salad is by adding some protein-rich quinoa or chickpeas for a vegetarian-friendly option. This will not only give the salad an extra dose of protein but also make it more filling and satisfying.
If you’re looking for something low-carb and healthier than bread-based options, consider pairing Tabbouli Salad with some roasted cauliflower or zucchini noodles for a low-calorie meal. The fresh lemon juice and olive oil in the dressing will bring out the flavors of the vegetables and make for a deliciously satisfying meal.
No matter how you choose to serve this salad, one thing is certain – Tabbouli Salad always makes for the perfect addition any time of year. So go ahead and try out different pairings until you find your perfect match!
Make-Ahead, Storing and Reheating
As a nutritionist and food blogger, I find it important to always offer tips on how to make the most of a dish. In terms of this glorious Tabbouli salad, there are some things you can do ahead of time to make your life easier.
Firstly, you can prepare the salad ingredients up to a day ahead of time. Simply chop your cauliflower, tomatoes, sweet white onion, greens, and herbs in advance then keep each ingredient in its own separate container. This way you can simply combine everything right before serving without having to worry about chopping each individual item at the last minute.
Secondly, this salad becomes even more flavorful after marinating for a few hours. So if you have time, allow the salad to sit in the fridge for at least an hour before serving.
Now here’s a hot tip: if you want to save the leftover salad for another meal or future snacking – store it correctly! Use an airtight glass container and put it straight into the refrigerator. It will stay fresh for up to three days when kept chilled.
When it comes time to serve your leftover salad or eat your make-ahead dish once again, you may want to refresh it by adding a bit more lemon juice or olive oil. The texture may change over time too – adding some fresh leaves will help bring back the crunch.
By following these simple storing and reheating tips, you’ll be able to enjoy this wholesome and nutritious Tabbouli salad time and time again!
Tips for Perfect Results
When it comes to creating a delicious and healthy tabbouleh salad, there are a few key tips to keep in mind for achieving perfect results every time. Let me share my insights with you!
Firstly, make sure to use fresh ingredients. This may seem obvious, but it’s especially important when working with herbs like parsley and mint. The fresher your ingredients, the more vibrant and flavorful your salad will be.
Next, take care when chopping your vegetables. The size and shape of your ingredients can impact the overall texture of your salad. Try to chop everything into small, uniform pieces for the best results.
When cooking or preparing grains like quinoa or bulgur wheat, pay close attention to the instructions on the package. Overcooking can result in mushy, unappetizing grains that will ruin the texture of your tabbouleh.
When it comes to dressing your salad, start with a small amount and add more as needed. You don’t want to overpower the flavors of the vegetables and grains with too much lemon juice or olive oil. Remember: you can always add more dressing, but you can’t take it away!
Finally, don’t be afraid to experiment with different variations of this recipe. Try adding extra vegetables like cauliflower or green onions, or swapping out the grains entirely for a low-carb option like riced cauliflower or chopped kale.
With these tips in mind, you’ll be able to create a delicious and healthy tabbouleh salad every time!
FAQ
As a nutritionist cum food blogger, I often receive questions from my readers about cooking healthy meals. Below are some frequently asked questions about this tabbouli salad recipe that I have compiled to help you create a delicious and healthy gluten-free dish.
Does tabbouleh contain gluten-free?
The traditional recipe for Tabbouleh includes bulgur wheat, a type of cracked wheat that contains gluten.
What can I use instead of bulgur wheat in tabouli?
For those seeking a substitute for bulgur in their tabouli recipe, quinoa is an excellent option. Comparable in size, shape, and flavor, the tiny seeds can easily replace traditional bulgur in your tabouli dish.
Is tabbouleh and tabouli the same thing?
There seems to be some confusion about the correct spelling of the Middle Eastern dish that consists of bulgur or cracked wheat, parsley, tomatoes and other ingredients. According to Monsignor George M., the spelling doesn’t really matter.
How do you keep tabbouleh from getting soggy?
To prevent a watery salad later on, it’s important to remove excess liquid from the tomatoes and parsley. One effective way to do so is by pre-salting them, allowing osmosis to work its magic.
Bottom Line
In conclusion, it’s clear that Tabbouleh Salad is a delicious and healthy option for those who are looking for a gluten-free and dairy-free meal. This salad is not only easy to make, but also packed with flavors and nutrients. By using fresh vegetables and herbs, you can enjoy a nutritious meal that is both filling and satisfying. Whether you’re a vegan or someone who wants to incorporate more vegetables into your diet, this salad is an excellent choice.
One of the best things about Tabbouleh Salad is how versatile it is. With just a few simple substitutions, you can make this recipe work for your dietary needs and preferences. Whether you choose to use quinoa, cauliflower or bulgur wheat as your base, you can enjoy the amazing taste of this traditional Lebanese salad.
Finally, I hope that this recipe has inspired you to try something new in your kitchen today. By making small changes in your diet, you can improve your health and wellbeing over time. So next time you’re craving something fresh and flavorful, give Tabbouleh Salad a try – it might just become your new favorite dish!
Tabbouli / Tabouli / Tabbouleh Salad (Gluten Free) Recipe
Ingredients
- 2 large bunch fresh curly-leaf parsley
- 1 medium sweet white onion
- 3 large tomatoes
- 1 large head cauliflower
- 2 -3 tablespoons dried mint
- 1 teaspoon salt
- 1/4 olive oil
- 1/4 lemon juice
Instructions
- Prepare the cauliflower: Grate the cauliflower until it's "riced" or you may use a food processor Ninja and pulse the cauliflower in batches 10-15 times for 1.5 seconds to rice it. Place the riced cauliflower in a microwave safe dish and microwave cook for 6-7 minutes on high until soft but not mushy. Set aside and let it cool.
- Prepare the parsley: pull the curly parsley from the stem and rinse thoroughly. Use salad spinner to spin the parsley dry, repeating 2-3 times and dumping water out each time. Chop parsley finely by hand or use Ninja or food processor carefully on pulse to chop the parsley finely. (Do not chop on high speed as it will juice the parsley and make it mushy.) Dump the parsley into a very large bowl that will be used to mix all ingredients.
- Chop the tomatoes and onions: Finely chop the tomatoes and onions. Place the tomatoes in a salad spinner or colander and swish around to remove excess moisture, juice and seeds before adding to parsley. Add chopped onions and tomatoes to parsley mixture.
- Mix and Dress: Add cooled, riced cauliflower to parsley mixture. Top with olive oil, salt, lemon juice and dried mint and mix thoroughly with a large slotted spoon. Taste and adjust seasonings as desired. Can be served immediately, but it is best made ahead and allowed to chill for a few hours. Better as the days go by!
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