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    Gastronotherapy » Recipes » Gluten Free

    Gluten Free Tabbouleh Salad with Chickpeas and Avocado

    Published: May 3, 2021 · Modified: Oct 26, 2022 by MaryAnne · 12 Comments

    Jump to Recipe Print Recipe

    A simple gluten free tabbouleh/tabouli salad packed with fresh parsley, mint, creamy avocado, and crunchy chickpeas for extra protein. Ready in less than 30 minutes, and it makes a great meal-prep option for weekdays!

    large bowl of gluten free tabbouleh garnished with avocado and lemon slices with a wooden spoon.

    This green mezze salad has been added to my summer rotation of recipes to make regularly. Although traditional tabbouleh/tabouli is made with bulgur wheat, we use fluffy quinoa here to make it gluten-free and protein-rich.

    Crunchy chickpeas and creamy avocado are added to make it more substantial as well as nutritious. It's great for meal-prep during the week, but can also be served as a side salad.

    Bright, vibrant, lemony, and herby, this Middle Eastern salad can be served chilled or at room temperature, which makes it great for picnics and potlucks. Pair it with smoked paprika hummus and mutabal (middle eastern eggplant dip) for a delicious mezze platter.

    Jump to:
    • ⭐️ Why This Recipe Works
    • 🍽 What is Tabbouleh/Tabouli?
    • 🍋 Ingredient Notes
    • 📖 Variations & Substitutions
    • 🔪 How To Make Gluten Free Tabbouleh Salad with Chickpeas and Avocado
    • 👩🏼‍🍳 Expert Tips
    • 💬 Frequently Asked Questions
    • 🍆 More Gluten-Free Recipes
    • Gluten Free Tabbouleh Salad with Chickpeas and Avocado

    ⭐️ Why This Recipe Works

    • Fresh, bright, lemony, vibrant, and packed with aromatic herbs like parsley and mint
    • Healthy, nutritious, protein-rich, vegan/plant-based, dairy-free, and gluten-free
    • Crunchy, creamy, fluffy, and citrus-y
    • Simple and easy; ready in less than 30 minutes
    • Great option for picnics, potlucks, bbqs, etc.

    🍽 What is Tabbouleh/Tabouli?

    Tabbouleh (also spelled tabouli or tabbouli) is an herb-forward salad, typically made largely of parsley, mint, lemon, and bulgur wheat. The parsley and mint do much of the heavy lifting, providing the fresh, herby flavor that is ubiquitous with tabbouleh salads.

    We substitute quinoa in this recipe for several reasons:

    • It's one of my favorite grains
    • Rich in protein
    • Easier to cook than bulgur wheat
    • Light and fluffy texture
    • Naturally gluten-free, and therefore more allergy-friendly

    🍋 Ingredient Notes

    tabbouleh ingredients arranged on a table.
    • Quinoa - One of my favorite grains, it has a high amount of protein and is also gluten-free. Try it in my roasted eggplant, broccoli, and tofu quinoa bowl or mediterranean stuffed peppers!
    • Lemon juice and zest - Adds tangy citrusy flavor
    • Chickpeas - Chickpeas are not included in classic tabbouleh recipes, but I wanted to make this a more substantial dish, with added protein.
    • Parsley - Essential to tabbouleh; provides fresh herby flavor that is the foundation of our salad.
    • Mint - Adds minty freshness
    • Avocado - Gives our salad creaminess and added nutrition with healthy fats and protein.

    📖 Variations & Substitutions

    • Bulgur. If you eat gluten, you can substitute bulgur for the quinoa.
    • Tomatoes. Any variety of (chopped) tomato will work great.
    • Dried chickpeas. I use canned chickpeas for convenience and budget purposes, but you can also use dried chickpeas.
    bowl of tabbouleh with wooden spoon and two forks on the side.

    🔪 How To Make Gluten Free Tabbouleh Salad with Chickpeas and Avocado

    Rinse 1 cup of quinoa and add to a saucepan. Add 2 cups of water and ½ teaspoon of salt. Bring to a boil. Reduce heat to low, cover, and simmer for around 20 minutes, or until all of the liquid is absorbed. Transfer to a medium-sized bowl to cool slightly.

    Cooked quinoa in a saucepan.

    In a small bowl, whisk together lemon juice, lemon zest, olive oil, salt, and pepper. Set aside.

    lemon dressing in a small bowl with lemon halves in the background.

    Add tomatoes, chickpeas, scallions, parsley, and mint to bowl with cooled quinoa and toss to combine. Add dressing and toss once more. Top with avocado slices.

    tabbouleh ingredients mixed together in a large bowl with spoon and lemon halves in background.

    👩🏼‍🍳 Expert Tips

    • Storage: Cover and store in the refrigerator for up to 4 days.
    • Make ahead: You can either cook the quinoa up to 24 hours ahead of time and store it in the refrigerator until you're ready to assemble the salad, or prepare the entire salad up to 24 hours ahead of time and store it (covered) in the refrigerator.
    • Use freshly-squeezed lemon juice. Because lemon juice and lemon zest are one of the key flavors in this salad, fresh lemon juice really makes a difference.
    • Rinse quinoa before cooking. Although most brands sold in the U.S. sell pre-rinsed quinoa, it doesn't hurt to give it another rinse! Just be sure to use a fine-mesh strainer.
    • Use flat-leaf or curly parsley. In general, flat-leaf has a more robust flavor, but curly can be used here as well, and gives the dish more texture.
    • Serve chilled or at room-temperature.
    • How to serve: Can be served as part of a mezze/meze platter, along with olives, hummus, and pita; as a side salad to main dishes like impossible burger meatballs, creamy braised white beans and leeks, and baked salmon with creamy mustard dill sauce; or as a main dish for lunch or dinner.
    gluten free tabbouleh garnished with avocado, lemon, and chopped mint.

    💬 Frequently Asked Questions

    What is a gluten-free substitute for bulgur?

    Quinoa is an excellent gluten-free substitute, as it's easier to cook and rich in protein.

    What is the difference between bulgur and tabbouleh?

    Bulgur is a wheat grain commonly used in the Middle East and tabbouleh typically contains bulgur wheat as an ingredient.

    Which is healthier quinoa or bulgur?

    While both are grains, quinoa is considered healthier as it contains more protein and is gluten-free.

    🍆 More Gluten-Free Recipes

    • Tofu Quinoa Bowl with Roasted Eggplant and Broccoli
    • Crispy BBQ Chickpeas
    • Easy Tuscan Bean Salad
    • Cucumber Lemon Ginger Water

    Tried this recipe? Please leave a star ⭐️⭐️⭐️⭐️⭐️ rating below and/or a review in the comments section further down the page. You can also stay in touch with us through social media by following us on Instagram, Pinterest, and Facebook or by subscribing to our newsletter.

    large bowl of gluten free tabbouleh garnished with avocado and lemon slices with a wooden spoon.

    Gluten Free Tabbouleh Salad with Chickpeas and Avocado

    Author: MaryAnne
    An easy gluten free tabbouleh salad packed with fresh parsley and mint, fluffy quinoa, creamy avocado, and crunchy chickpeas for extra protein. Ready in 30 minutes!
    5 from 8 votes
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 20 mins
    Total Time 30 mins
    Course Salad
    Cuisine Middle Eastern
    Servings 6 servings
    Calories 338 kcal

    Ingredients
      

    • 1 cup quinoa, uncooked
    • ½ teaspoon salt
    • juice of 2 lemons (about 2 Tablespoons)
    • zest of ½ lemon
    • ½ cup extra-virgin olive oil
    • salt and pepper
    • 1 pint cherry tomatoes, halved
    • 1 (15-ounce) can chickpeas, drained and rinsed
    • 5 scallions, thinly sliced
    • 3 cups flat-leaf parsley, finely chopped
    • ½ cup mint, finely chopped
    • 1 avocado, sliced lengthwise

    Instructions
     

    • Rinse 1 cup of quinoa and add to a saucepan. Add 2 cups of water and ½ teaspoon of salt. Bring to a boil. Reduce heat to low, cover, and simmer for around 20 minutes, or until all of the liquid is absorbed. Transfer to a medium-sized bowl to cool slightly.
    • In a small bowl, whisk together lemon juice, lemon zest, olive oil, salt, and pepper. Set aside.
    • Add tomatoes, chickpeas, scallions, parsley, and mint to bowl with cooled quinoa and toss to combine. Add dressing and toss once more. Top with avocado slices.
    • Store in an airtight container in the refrigerator for up to 4 days.

    Notes

    • Storage: Cover bowl and store in the refrigerator for up to 4 days.
    • Make ahead: You can either cook the quinoa up to 24 hours ahead of time and store it in the refrigerator until ready to assemble the salad, or prepare the salad up to 24 hours ahead of time and store it (covered) in the refrigerator.
    • Use freshly-squeezed lemon juice. Because lemon juice and lemon zest are one of the key flavors in this salad, fresh lemon juice really makes a difference.
    • Rinse quinoa before cooking. Although most brands sold in the U.S. sell pre-rinsed quinoa, it doesn't hurt to give it another rinse! Just be sure to use a fine-mesh strainer.
    • Use flat-leaf or curly parsley. In general, flat-leaf has a more robust flavor, but curly can be used here as well, and gives the dish more texture.
    • Serve chilled or at room-temperature.
    • How to serve: Can be served as part of a mezze/meze platter, along with olives, pita, smoky hummus, and eggplant dip; as a side salad to main dishes like impossible burger meatballs, mediterranean stuffed peppers, and baked salmon with creamy mustard dill sauce; or as a nutritious lunch or dinner!

    Nutrition

    Calories: 338kcalCarbohydrates: 27gProtein: 7gFat: 25gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 17gSodium: 226mgPotassium: 710mgFiber: 6gSugar: 3gVitamin A: 3225IUVitamin C: 64mgCalcium: 84mgIron: 4mg
    Tried this recipe?Let us know how it was!

    More Gluten-Free Recipes

    • 4-Ingredient Sriracha Aioli
    • Mexican Pinto Beans and Rice
    • Italian Garbanzo Bean Soup (vegan)
    • Cold Imitation Crab Dip

    Reader Interactions

    Comments

    1. Barbara J Haner

      May 03, 2021 at 11:14 am

      5 stars
      Easy and fast! Great for the summer days ahead!

      Reply
      • Gastronotherapy

        May 03, 2021 at 11:40 am

        Absolutely! And so delicious! 🙂

        Reply
    2. Lindsay

      May 04, 2021 at 8:06 am

      5 stars
      I'm always looking for good recipes to make with quinoa, this looks amazing! I love how green and fresh it is. Making this weekend!

      Reply
      • Gastronotherapy

        May 04, 2021 at 11:01 am

        Thanks, Lindsay!

        Reply
    3. Beth Sachs

      May 04, 2021 at 8:47 am

      5 stars
      Great idea to add chickpeas. It makes the tabbouleh filling and hearty.

      Reply
      • Gastronotherapy

        May 04, 2021 at 11:01 am

        Exactly!

        Reply
    4. Angela

      May 04, 2021 at 9:13 am

      5 stars
      I love the flavor and ease of this recipe. It is a great healthy salad. Perfect for summer.

      Reply
      • Gastronotherapy

        May 04, 2021 at 11:02 am

        Thanks, Angela!

        Reply
    5. Rosemary

      May 04, 2021 at 9:27 am

      5 stars
      This is awesome. I love this recipe. I usually make a salad with chickpeas and avocado. Now, I'm curious to add quinoa to it. Thanks for the inspiration. Great learning about the origins of Tabbouleh. Cheers.

      Reply
      • Gastronotherapy

        May 04, 2021 at 11:03 am

        Thanks, Rosemary! Yes, adding quinoa to any salad definitely turns it into a more hearty meal. It's one of my favorite grains!

        Reply
    6. Tara Teaspoon

      May 04, 2021 at 9:39 am

      5 stars
      I just picked up avocados yesterday! I tried this for lunch today and it was so delicious. I love chickpeas and avocado together!

      Reply
      • Gastronotherapy

        May 04, 2021 at 11:04 am

        Yay! Thanks, Tara!

        Reply

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