Quinoa Tabbouleh

If you love tabbouleh but don't love gluten, this one's for you.

This Quinoa Tabbouleh shares the same bright, herby vibe as the traditional Mediterranean recipe, but without the traditional bulgur wheat. We start by toasting the quinoa, which keeps it extra fluffy and gives it a nutty depth that pairs just right with fresh parsley, mint, cucumber, juicy tomatoes, olive oil, and a generous squeeze of lemon.

I’ve been making this quinoa tabbouleh for years, especially in the spring and summer when I’m craving something fresh, herby, and bright. It’s a salad that satisfies, travels well, and holds up well in the fridge. Serve it as a vegan main dish, or pair it with your favorite protein. Served alongside my Lemon Dill Chicken recipe, it's a bullseye dinner with plenty of meal-prep potential.

This recipe happens to be gluten-free, dairy-free, and vegan. It features an energizing balance of protein, plants, healthy fats, and fiber… but mostly? It’s just really, really good.

Scroll down for the printable recipe, chef's notes, pairings, and thyroid-friendly nutrition highlights. And don't miss the video demo so you can follow along in the kitchen!

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Chef's Notes

Tabbouleh is a traditional salad native to the Eastern Mediterranean, particularly Lebanon and Syria. There are many variations on traditional tabbouleh, which is made with bulgur, a form of wheat that has been partially cooked in whole “berry” form, cracked, and then dried. Bulgur looks a little bit like couscous, but with a more chewy texture.

Since bulgur is made from wheat, it therefore contains gluten, which is a no-go for many of us as Thyroid Thrivers. That's why I wanted to recreate this healthy and delicious salad for those of us who don't eat gluten. 

Quinoa makes a perfect understudy for bulgur, adding complete plant-based protein, fiber, texture, and a fairly neutral taste that soaks up all those fresh flavors. 

My Toasted Quinoa technique is ideal here. Toasting the dry quinoa before cooking helps ensure fluffy, separate grains that toss beautifully into this hearty salad. It also adds a pleasant, nutty flavor. Waterlogged or over-cooked quinoa can be mushy and clumpy, which isn't ideal for any recipe, especially one like this fluffy tossed salad. (I've included ingredients and instructions for the Toasted Quinoa part of the recipe in the recipe card below.)

PRO TIP: Since the quinoa needs to be dry for toasting, grab a pre-rinsed quinoa. It’s already had the naturally occurring bitter compounds (called saponins) removed. 

This recipe makes a big batch and keeps well for 2 to 3 days in the fridge. In other words, this one lends itself well to weekend batch cooking and meal prep. If you want to make it a complete meal, add some shredded chicken to the salad, or serve it with this Lemon Dill Chicken recipe, pictured below. 

Quinoa Tabbouleh pairs well with this easy and versatile Lemon Dill Chicken recipe.  

What to Serve with Quinoa Tabbouleh?

• Lemon Dill Chicken
• Grilled Flat Iron Steak with Parsley, Garlic & Olive Relish
• Loaded Mediterranean Salmon
• Chicken Saltimbocca
• AIP Lamb Sausage

Thyroid-Friendly Recipe Highlights:

This dish checks several thyroid-supportive boxes. It’s full of anti-inflammatory ingredients, plant-based protein, and hydrating vegetables...

• Quinoa is a seed and a versatile gluten-free grain alternative that provides a complete plant-based source of protein. A 1-cup serving of cooked quinoa provides 8 grams of protein, 5 grams of fiber, and several key thyroid-supporting nutrients like zinc, iron, and magnesium. 
• Tomatoes are a good source of key thyroid nutrients like vitamin A, Iron, and fiber. They are a very good source of vitamin C. A study recently shared in the Journal of Clinical Endocrinology and Metabolism stated, “In patients with hypothyroidism and gastrointestinal pathology, vitamin C improves the abnormalities in serum free T4, T3, and TSH concentrations.”
• Cucumbers: While commonly thought of as a vegetable, cucumbers are a fruit that is high in water content, fiber, and several nutrients, while also being very low in calories and sugar. An 11-ounce serving of cucumber (about 1 heaping cup, chopped) provides 2 grams fiber, 2 grams protein, and nutrients like Vitamin K, Potassium, and Vitamin C, for just 44 calories. Watery, non-starchy produce like cucumbers can provide filling nutrition, hydration, electrolytes, and the elements needed to promote weight loss and combat constipation, which are common issues for Thyroid Thrivers.
• Lemons are a very good source of vitamin C, with one ounce providing 36% DV. A study recently shared in the Journal of Clinical Endocrinology and Metabolism stated, “In patients with hypothyroidism and gastrointestinal pathology, vitamin C improves the abnormalities in serum free T4, T3, and TSH concentrations.” 
• Extra Virgin Olive Oil is considered one of the world’s healthiest fats. Some of its many scientifically-proven health benefits include anti-inflammatory properties, high antioxidants, and reduced risk of cancer, Alzheimer’s, and heart disease.

Happy cooking, happy thriving, and enjoy the recipe (below)!

P.S. Want more thyroid-friendly recipes like this one? My THYROID30 Cookbook includes 100 delicious, feel-good recipes plus three 30-day meal plans to help you eat well, live well, and feel well. Take a peek inside →