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    Home » Recipes » Salads

    Published: Aug 1, 2021 · Modified: Apr 20, 2022 by Claire · This post may contain affiliate links. As an Amazon associate I earn from qualifying purchases · Leave a Comment

    Quinoa tabbouleh (without tomatoes)

    If you are looking for a healthy and gluten-free side salad, then this quinoa tabbouleh without tomatoes is for you! A few ingredient and very healthy recipe that combines quinoa, vegetables and lots of fresh herbs with a honey garlic dressing. This tomato-free tabbouleh is vegetarian, gluten-free and a low histamine salad.

    quinoa tabbouleh without tomatoes in a brown dish with wooden serving spoons next to it.

    Salads are always lovely for summer picnics and BBQs, or as a healthy lunch idea. You may also like to see my kale wild rice salad and nutty wild rice salad for other delicious salad recipes!

    This tabbouleh makes the most of fresh herbs, and is so flavourful. We make it without tomatoes for those who aren't able to tolerate them, or just aren't a fan, and swap out red bell pepper instead. It gives a good crunch I think!

    Jump to:
    • What is quinoa tabbouleh?
    • Ingredients
    • Variations on ingredients
    • Step by step instructions
    • 'Standing' time
    • More summer salads to try:
    • Recipe

    What is quinoa tabbouleh?

    Traditional tabbouleh typically combines bulgar, tomatoes, cucumber, onion and lots of mint and parsley, and is of Middle East origin. It's fresh and light, and a really easy dish that is perfect in summer for lunches, picnics or as a side for BBQs.

    This quinoa tabbouleh takes the same focus on fresh herbs, and parsley in particular, but uses quinoa in place of bulgar. Quinoa has a lovely nutty taste that I think works perfectly with the parsley and mint, and soaks up the flavours of the dressing so well. It is gluten-free and also a good source of vegan protein.

    As this is a low histamine recipe, I make one other major food swap in this recipe - using red bell pepper in place of tomatoes. I really like the crunch that the bell pepper gives and it works so well with the other ingredients.

    Ingredients

    all the ingredients for quinoa tabbouleh.

    This quinoa tabbouleh uses fresh vegetables and lots of herbs, as well as a simple honey garlic dressing.

    • Quinoa: I tend to use regular white quinoa, but you could also use a blend such as the Betterbody organic quinoa. Quinoa is particularly good for those on a vegan diet as it is a good source of protein and a 'complete protein' as well.
    • Bell pepper: the substitute for tomatoes as this recipe doesn't use them (but of course do so if you aren't low histamine!). I really like the crunch they give, and the colour too!
    • Cucumber: one of my most loved vegetables in summer as they are so refreshing and give a lightness to this salad.
    • Parsley: a key ingredient of tabbouleh recipes, parsley is used in abundance for its flavour.
    • Mint: the taste of summer I think! Adds a lovely light flavour to the salad.

    Variations on ingredients

    If you don't follow a low histamine diet then you can of course include the traditional ingredient of tomatoes, and a touch more vinegar in the dressing too.

    I haven't tried it, but a friend swears by putting a bit of very finely diced kale in her tabbouleh and it sounds good to me! Perhaps give it a little massage with some oil first to soften it up a bit.

    Want even more flavour? Then add as many herbs as you like. Some people like just a light sprinkle, others want a very green salad!

    Step by step instructions

    cooked quinoa in a metal saucepan.
    diced cucumber and bell pepper on a wooden board with a knife.

    Making this quinoa tabbouleh without tomatoes is really very simple and has just four steps:

    Step 1

    Cook the quinoa according to packet instructions, and then set aside to cool. It usually takes around 15 minutes (image 1). If it looks as though it needs it, you can 'fluff up' the quinoa with a fork to separate the quinoa.

    Step 2

    Dice the cucumber and bell pepper (image 2).

    chopped herbs on a wooden board with a knife on it.
    honey dressing in a white bowl with a spoon in it.

    Step 3

    Dice the herbs (image 3). You want them fairly finely diced so they distribute amongst the quinoa.

    Step 4

    Make the dressing by combining all the ingredients and stirring (or whisking) well to combine (image 4). Do a taste test and adjust to preference.

    'Standing' time

    To let the flavours develop and for the dressing to flavour the quinoa, it is nice to leave this salad to sit for a little while before serving. Personally I think it is better at room temperature if only for a short while as I find putting it in the fridge can make the quinoa go a little hard (perhaps that is just me though!).

    However, if you follow a low histamine diet this may not be the best idea due to histamine formation if you are sensitive to it. The tabbouleh can be served immediately too!

    quinoa tabbouleh without tomatoes in a brown dish with herbs next to it.

    More summer salads to try:

    Baked stone fruit caprese salad

    Wild rice salad

    Peach and mozzarella salad with a basil dressing

    Asparagus and mozzarella salad

    Turmeric cauliflower salad with quinoa

    Waldorf salad

    I’m always in the kitchen, so come join me on Instagram, Facebook and Pinterest to be the first to hear of new recipes. And please do leave a star rating if you tried the recipe!

    Recipe

    quinoa tabbouleh without tomatoes in a brown dish with wooden serving spoons next to it.

    Quinoa tabbouleh (without tomatoes)

    Claire
    This quinoa tabbouleh without tomatoes combines quinoa and salad vegetables with a honey garlic dressing. A healthy dish that is perfect as a side for picnics and BBQs, or by itself as a lunch or light dinner. This recipe makes 2-4 servings as a side dish.
    5 from 1 vote
    Prevent your screen from going dark
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    Prep Time 10 mins
    Cook Time 15 mins
    Total Time 25 mins
    Course Lunch, Party food, Salad, Side Dish
    Cuisine American, British, Middle-East
    Servings 2 servings

    Ingredients
      

    • ½ cup quinoa (dry weight)
    • ½ small cucumber diced
    • ½ red bell pepper diced
    • large handful parsley diced
    • small handful mint diced

    For the dressing

    • 3 tablespoon extra virgin olive oil
    • 1 teaspoon apple cider vinegar or white distilled vinegar optional
    • 1 garlic clove minced, or finely diced
    • 1 teaspoon honey
    • pinch salt
    • pinch black pepper optional

    Instructions
     

    • Cook the quinoa according to packet instructions. This usually takes 12-15 minutes. Set aside to cool. Fluff up with a fork if required.
    • Dice the cucumber, bell pepper and herbs.
    • Combine the ingredients for the dressing.
    • Add the quinoa, vegetables and herbs to a bowl and then drizzle on the dressing. Stir thoroughly to combine so all ingredients are coated in the dressing.

    Notes

    • Adjust the dressing to taste preference, with more honey, herbs or vinegar to taste.
    • If lemon juice is suitable for you then you can use it in place of the vinegar.
    • Fluff up the quinoa once it is cooked with a fork.
    • Vinegar is a rather debated ingredient in terms of histamine. If you prefer to use a vinegar that scores 0 on the SIGHI list, then you may prefer to use white distilled vinegar. It should be noted that some people aren't able to tolerate any form of vinegar.
     
    Swiss Interest Group Histamine Intolerance (SIGHI) food compatibility list for histamine
    All ingredients score 0 on the SIGHI list, with the exception of:
    • black pepper, which scores 2. It is optional.
    • garlic, which scores 1.
    • apple cider vinegar scores 1.
     
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    Hi, I’m Claire. After a diagnosis of MCAS I began to follow a low histamine diet, which has helped me manage my symptoms. Here I hope to show that a restrictive diet can still be full of flavourful meals, and help you enjoy being creative in the kitchen.

    More about me →

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    As an Amazon associate I earn from qualifying purchases.

    Please see my disclaimer. I am not a doctor or healthcare professional. All posts are for informational purposes only and do not constitute medical advice in any way.

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