Gluten-Free Tabouli (Tabbouleh) Orzo Salad
A vibrant and satisfying Gluten-Free Tabouli Orzo Salad bursting with freshness! This easy tabbouleh is a colorful mix of fragrant parsley, juicy tomatoes, refreshing cucumbers, aromatic mint, and hearty chickpea orzo, perfectly dressed in a tangy olive oil lemon garlic dressing. It’s a feast for your senses and a nourishing treat for your body! πΏπ π₯
Traditionally tabouli (aka tabbouleh) is a fresh herb and bulgur salad, made with parsley, diced cucumber, tomato, and onion tossed in a simple dressed olive oil and lemon juice dressing. Itβs light and refreshing and is loaded with healthy ingredients.
I decided to plant parsley this year in my garden, along with cucumbers and tomatoesβ¦ so it seemed like this Gluten-Free Tabouli Orzo Salad just needed to happen! π π₯π±
The Ingredients
Youβll often find tabbouleh as a side dish on Mediterranean/Middle Eastern menus.
Because bulgur isnβt gluten-free, I decided to swap that ingredient out for a chickpea-based orzo. Iβve seen tabouli made with quinoa, which would also be delicious and gluten-free, but by using this chickpea orzo/rice, my tabouli recipe is also grain free. There are a few different brands of gluten-free orzo, but I used Banza chickpea rice (that looks like orzo). Using chickpea orzo also adds some plant-based protein to this salad recipe!
Parsley. I grew Italian parsley in my garden this year, so I used that, but you could also use curly parsley. You will need quite a bit, enough to have 1 cup when itβs finely chopped- about 2-3 large bunches.
Cucumber, tomato, onion. Youβll need 1 cup each of diced tomatoes and cucumber. And then 1/4 cup of sweet yellow onion, diced very small.
Mint. Mint adds that fresh minty flavor that pairs so well with the lemon, garlic, and other veggies.
Lemon garlic olive oil dressing. The dressing is light and fresh using only extra virgin olive oil, lemon juice, minced garlic, and salt. Simply whisk those ingredients together and pour over the tabouli and toss to combine. So easy.
Tabouli Salad Tip
Add the diced tomato and cucumber to a bowl with 1/2 teaspoon of salt, gently toss and let it sit for about 10-15 minutes while you prepare the rest. This allows any excess water to release so your tabouli doesnβt end up being too watery. Then drain the excess water that accumulates before adding to the tabouli.
How to Enjoy Tabouli
You can enjoy tabouli as a side salad with your Mediterranean/Middle Eastern meals, you can enjoy tabouli in a wrap with some plant based chicken or falafel and hummus (what we did for dinner one night! π), or enjoy it as an appetizer with some gluten-free flatbread and hummus.
Let me know what you think about this refreshing summer salad recipe down below in the comments section, as well as giving it a five rating βοΈβοΈβοΈβοΈβοΈ so that others can discover this Gluten-Free Tabouli Orzo Salad! Tag me on Instagram, Facebook, or Pinterest if you make it!
Gluten-Free Tabouli (Tabbouleh) Orzo Salad
A vibrant and satisfying Gluten-Free Tabouli Orzo Salad bursting with freshness! This easy tabbouleh is a colorful mix of fragrant parsley, juicy tomatoes, refreshing cucumbers, aromatic mint, and hearty chickpea orzo, perfectly dressed in a tangy olive oil lemon garlic dressing. It's a feast for your senses and a nourishing treat for your body! πΏπ π₯
Ingredients
- 8 oz gluten-free orzo (I used Banza chickpea rice)
- 1 cup diced cucumber (1 small-to-medium)
- 1 cup diced tomato (I used grape tomatoes)
- Β½ teaspoon fine sea salt
- 1 cup finely chopped parsley* (about 2-3 medium bunches of parsley)
- β cup chopped fresh mint
- β cup thinly sliced sweet yellow onion
Dressing
- Β½ cup extra-virgin olive oil
- β cup lemon juice
- 1 tablespoon minced garlic
- 1 teaspoon salt, more to taste
Instructions
Cook the orzo according to package directions. Drain and set aside to cool.
Meanwhile, combine the diced cucumber and tomato in a bowl with ½ teaspoon of salt. Stir, and let the mixture rest for at least 10 minutes, or until you’re ready to mix the salad. This ensures that the tabouli isn’t too watery.
Cut off the thick stems of the parsley and then finely chop the parsley. You can do this by hand, but it’s much easier in a food processor.
Add the cooled orzo to a large bowl, then add the parsley, chopped fresh mint, and onion to the bowl.
Strain the diced cucumber and tomatoes, getting rid of the excess liquid that has accumulated in the bottom of the bowl. Add the strained cucumber and tomato to the bowl with the rest of the ingredients.
In a small measuring cup or bowl, whisk together the olive oil, lemon juice, minced garlic, and salt until well combined and it slightly thickens. Pour it into the salad and toss to combine. Add more salt to taste if desired. Let the salad rest for 15 minutes before serving to let the flavors come together or chill it for later. Tabouli will keep well in the refrigerator, covered, for up to 3 days.
Notes
* I used Italian, but you can also use curly parsley
** Recipe adapted from Cookie and Kate
*** You may use a different kind of gluten-free orzo. Using chickpea orzo also makes this recipe grain-free and adds some plant-based protein!
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About the author
Gina Fontana
Gina Fontana is a certified health coach, recipe developer, food photographer, published author, and blogger. Her own personal health challenges led her to a gluten-free, vegan, plant-based lifestyle where she found significant improvement in her symptoms. Her passion and mission is to now share that with others who also need (or want) to pursue a healthier lifestyle.
