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Gluten-free Tabouli Salad | Easy keto Tabbouleh

Tabbouleh salad (also spelled tabouli or tabbouli), which is popular throughout the Middle East, has its origins in Lebanese cuisine. It’s naturally vegan, easy to make, & full of delicious fresh flavors and textures!

This vibrant green vegan salad is made with chopped fresh parsley, mint, tomato, scallions, lemon juice, and olive oil. Bulgur wheat grains are also used in traditional tabbouleh. I have converted the recipe to Gluten-free Tabouli Salad by using walnuts, which make the salad gluten-free and keto too. Skip the bulgur, and instead add chopped walnuts for a crunch factor and a bump of extra nutrition.ย 


Best Ever Tabouli Salad!

Keto tabouli salad made with fresh parsley, mint, onions and small tomato cubes. It's zesty, tangy, and fresh.
Zesty, tangy, and fresh!

What Is Tabouli?

Tabouli is a staple in Lebanon and one of the most popular salads throughout the Middle East. Tabouli, like Hummus, Baba Ghanoush, and Falafel, is now popular all over the world.

Traditional tabouli, also known as tabbouleh, is made with bulgur wheat. Today, I made a gluten-free version of the recipe by substituting walnuts. The addition of walnuts takes your tabouli salad to a whole new level, and it is also a good choice for vegetarians or those who eat a plant-based diet.

Tabbouleh is not only delicious, but also a very healthy and nutritious. It is a vibrant, fresh-tasting, healthy salad that is simple to prepare. Fresh parsley provides the majority of the green in tabouli. Fresh mint and spring onions/scallions are also included, as are some juicy tomatoes. Finally, a simple dressing of extra virgin olive oil and fresh lemon juice brings out the flavors and the walnuts add an irresistible crunch.


You’re in for a Real Treat

Low carb tabouli salad served in w wooden ball with chopped tomatoes on top and lemon slices.
This Keto Tabbouleh Salad is a traditional Lebanese recipe with a low carb twist.

Why You Will Love Gluten-Free Tabouli

  • Low Carb: There are only 2 net carbs per serving.
  • Fast: Tabbouli salad can be prepared in under 30 minutes.
  • Easy: Simply chop and combine. This is a true no-cook recipe.
  • Healthy: This gluten free tabouli is full of vegetables and high in fiber and omega 3 fatty acids.
  • Vegetarian: It’s a delicious vegetarian side dish or salad.
  • Delicious. It’s a very delicious salad that can be a part of a meze or as a light meal on its own.
  • Keto friendly: This tabouli recipe is keto friendly, but you don’t have to be keto to enjoy it!

Ready to Dig In?

Bright, herby Gluten-Free Tabbouleh full of fresh flavors and drizzled with lemon juice and olive oil,
Bright, herby Gluten-Free Tabbouleh full of fresh flavors

Why Add Walnuts?

Walnuts are a highly nutritious nut. They have significantly more healthy omega-3 fats and higher antioxidant activity than any other common nut. They are low-carb and work as a perfect substitute for bulgur wheat which is traditionally used in tabouli.

The addition of walnuts takes your tabouli to the next level. It is also a good choice for vegetarians or those who eat a plant-based diet too.ย ย 


Frequently Asked Questions (FAQs):

Is tabouli salad healthy?

Tabbouleh is a healthy, vegetarian food that contains no cholesterol, is high in fiber, and contains vitamins A, C, and B12. Furthermore, it makes excellent use of the backyard gardener’s abundance of parsley, mint, and tomatoes.

Is tabouli salad keto friendly?

Traditional tabouli made with bulgur wheat should be consumed minimally on keto. However, if you want to make it keto you can swap the wheat for walnuts as I did or cauliflower.

Can you make tabouli gluten free?

Tabbouleh is traditionally made with bulgur, cracked wheat that contains gluten. However, it is gluten-free when made with walnuts or cauliflower.

What do you serve with tabouli?

Tabbouleh salad goes very well with chicken shawarma, grilled chicken, grilled meat, and even grilled salmon.

Can you prepare tabouli ahead of time?

Sure, you can prepare tabbouleh salad ahead of time, but don’t add olive oil and lemon juice until you’ll ready to serve it. Tabbouleh will keep well in the refrigerator, covered, forย up to 4 days.

How many carbs are in this tabouli recipe?

One serving of this tabouli salad has 2 grams of net carbs.


Gluten-free, Dairy-free, & Vegan

A light  refreshing salad made with fresh parsley, mint, scallions, chopped walnuts, and tomatoes and drizzled with lemon juice and olive oil.
Enjoy it as an appetizer or a light main meal.

Top Tips

You can use a salad spinner to dry the parsley and mint.

If you like making tabouli daily, I highly recommend getting the Manual Food Processor. This little food chopper has made my life very easy.

If you’re using the food processer to chop the parsley, wash then fully dry the parsley before placing them in the food processor.

If you donโ€™t have green onions, you can use finely chopped white onions. 

Refrigerate tabbouleh salad for at least 15 minutes before serving. It will taste better.

If you don’t want to use walnuts, you can use quinoa. Quinoa works as a perfect substitute for bulgur and is very rich in proteins.

You can add pomegranate molasses for a tangier taste.


Gluten- Free Tabouli Salad Ingredients

  • extra virgin olive oil (EVOO)
  • freshly squeezed lemon juice
  • walnuts /chopped very finely
  • fresh parsley /finely chopped
  • tomato /finely chopped
  • green onions (green and white part) /very finely chopped
  • fresh mint /finely chopped
  • black pepper
  • salt

Curly parsley, tomatoes, scallions, mint, walnuts, olive oil, and lemon are all what you need to make this tabouli salad.
fresh ingredients for a refreshing salad!

How to Make Gluten-Free Tabouli Salad

finely chopped walnuts drizzled with olive oil and chopped parsley and scallions

First, add finely chopped walnuts, olive oil, and lemon juice to a small bowl, and whisk until well combined. Set it aside for 10 minutes.

Meanwhile, prepare the vegetables by washing them and drying them thoroughly.


chopped tomatoes, parsley, and mint added to the bowl then it's poured with the walnuts and dressing mixture

After that, place chopped vegetables in a large bowl, and add salt and pepper. Then pour the walnuts and dressing mixture over, and gently toss to combine.

Serve tabouli cold or at room temperature with lettuce leaves.

Other Delicious Middle Eastern Recipes To Try


If youโ€™ve tried this recipe or any other recipe on Sourandsweets, donโ€™t forget to rate the recipe and leave me a comment below! I would love to hear about your experience with my recipes. Please share it with me on Instagram.


Gluten-free Tabouli

Gluten-free Tabouli recipe

Jay
Do you like tabouli but want to avoid the high carb content caused by the bulgur? My tabouli with walnuts is what you've been looking for! ย It's tangy, juicy, and filling!ย 
5 from 1 vote
Tried this recipe?Mention @sourandsweets or tag #sourandsweets!
Prep Time 20 minutes
Total Time 20 minutes
Course Appetizer, Salad
Cuisine Middle Eastern
Servings 6 Servings
Calories 127 kcal

Equipment

Salad Spinner
Manual Food Processor

Ingredients
  

  • ยผ cup extra virgin olive oil
  • ยผ cup lemon juice freshly squeezed lemon juice
  • ยผ cup walnuts chopped very finely
  • 2 bunches fresh parsleyย  about 2 cups finely chopped
  • 1 tomato finely chopped
  • 2 green onions green and white part, very finely chopped
  • ยผ cup fresh mint finely chopped
  • ยผ tsp black pepper
  • ยฝ tsp salt

Instructions
 

  • Add finely chopped walnuts, olive oil, and lemon juice to a small bowl, and whisk until well combined. Set it aside for 10 minutes.
  • Meanwhile, prepare the vegetables by washing them and drying them thoroughly.
  • Place chopped vegetables in a large bowl, and add salt and pepper. Then pour the walnuts and dressing mixture over, gently toss to combine.
  • Serve tabouli cold or at room temperature with lettuce leaves.

Video

Notes

You can use a salad spinner to dry the parsley and mint.
If you like making tabouli daily, I highly recommend getting the Manual Food Processor.
This little food chopper has made my life very easy.
(Link is in the recipe card )ย 

Nutrition: Please note that the nutrition label provided is an estimate only.

Serving: 1servingCalories: 127kcalCarbohydrates: 4gProtein: 2gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 7gSodium: 207mgPotassium: 209mgFiber: 2gSugar: 1gVitamin A: 1893IUVitamin C: 33mgCalcium: 42mgIron: 2mg

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5 from 1 vote (1 rating without comment)

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