Recipe Detail

Gluten-Free Tabbouleh

Last updated: Sep 01, 2017

By Lynn Grieger, RD, CDE, CPT for Summit Medical Group

Traditionally tabbouleh, a favorite cold salad, is made with bulgur, a wheat product. Prepare a vegetable-rich, gluten-free tabbouleh using quinoa and buckwheat for great flavor and texture.

Ingredients

  • 1/4 cup quinoa, rinsed
  • 1/2 cup buckwheat groats, toasted
  • 2 cups vegetable stock
  • 3 tomatoes, diced
  • 1 cucumber, diced
  • 3 green onions, thinly sliced (use both white and green parts of the onions)
  • 1 green pepper, diced
  • 2 cups parsley, chopped
  • 1/2 cup fresh mint, chopped
  • 1/3 cup lemon juice
  • 3 tablespoons extra virgin olive oil
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Directions

  1. Simmer quinoa in 1 cup vegetable stock in a covered pan for 15-20 minutes. Cool.
  2. In a separate pan, simmer toasted buckwheat in 1 cup vegetable stock in a covered pan for 15-20 minutes. Cool.
  3. Place all the chopped vegetables into a large bowl.
  4. Mix together the lemon juice, olive oil, salt and pepper.
  5. Pour the liquid ingredients over the vegetables and toss to coat.
  6. Add the cooled quinoa and buckwheat to the vegetables, stirring to combine.
  7. For the best flavor, store in the refrigerator overnight before serving.
Nutritional information
Nutrition Facts
Serving Size 1/2 cup
Amount Per Serving
Calories 152
% Daily Value *
Total Fat 6g
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 0g 0%
Sodium 252g 10%
Total Carbohydrate 21g 7%
Dietary Fiber 4g 16%
Sugars 3g
Protein 5g
Vitamin A 41%
Vitamin C 78%
Iron 16%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
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