Craving something light, zesty, and nourishing? This Gluten Free Tabouli with our easy-to-make millet is your new go-to. Packed with finely chopped fresh parsley, juicy tomatoes, crisp cucumber, and a touch of spice, it’s a refreshing twist on the traditional Lebanese dish.
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This salad is made completely gluten free. Millet replaces bulgur wheat for a hearty, wholesome grain that keeps you full while staying kind to your gut. If you love Mediterranean flavors or are searching for a vibrant side to serve with our Air Fryer Falafel or our famous Garlic Hummus, this one’s for you.
Why You’ll Love This Gluten Free Tabouli
- Naturally gluten-free and vegan.
- Fresh, crisp, and full of bright lemony flavor.
- Perfect for meal prep or potlucks.
- Pairs beautifully with dishes like the Air Fryer Tofu or the Vegan Crab Cakes.
- A great way to sneak in fiber and greens.
- Daniel Fast-approved and one of our Starch Solution Recipes.
Health Benefits
- Parsley is rich in antioxidants and vitamin C, supporting immunity and reducing inflammation.
- Millet is a gluten-free ancient grain that’s high in fiber and magnesium, supporting digestion and heart health.
- Lemon juice adds vitamin C and helps balance pH in the body.
- Garlic and scallions provide natural antimicrobial and detoxifying properties.
- The combo of fresh herbs and veggies makes it a cooling, hydrating dish for warmer months or anytime you need a refreshing reset.
Looking for a creamy counterpart to go with this dish? Try it with a drizzle of Lemon Tahini Dressing or alongside Black Eyed Peas Hummus for a Mediterranean-style wrap.
What Goes Into This Gluten Free Tabouli
- Chopped parsley – the star of the show, giving that classic green tabouli base.
- Cucumber, diced – adds a cool, juicy crunch.
- Roma tomatoes, chopped – brings in sweetness and color.
- Garlic cloves, minced – for a bold, savory kick.
- Fresh mint, chopped – adds freshness and depth.
- Cooked millet – hearty, gluten-free grain that mimics bulgur texture.
A full ingredient list with exact amounts can be found in the recipe card below.
Substitutions and Variations
- Parsley: I used curly parsley, but flat-leaf parsley will work too.
- Grain swap: Substitute cooked quinoa or cauliflower rice if you don’t have millet on hand.
- Herb flexibility: Add a little dill or basil if you’re short on mint.
- More veggies: Try adding finely chopped bell peppers or shredded carrots for added texture.
- Extra protein: Pair with Butter Bean Hummus or top with Roasted Chickpeas.
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How To Make This Gluten Free Tabouli
Make ahead: cooked and cooled millet. Check out how to cook millet in the Instant Pot or on the stovetop.
Step 1: Prep the Veggies
Finely chop parsley, mint, scallions, tomatoes, and cucumber. Mince the garlic separately.
Step 2: Combine Veggies and Millet
Mix cooked and cooled millet with the chopped veggies and herbs in a large bowl.
Step 3: Whisk the Dressing
In a small bowl, combine fresh lemon juice with minced garlic, cinnamon, coriander, and red pepper flakes.
Step 4: Stir in Dressing
Pour the dressing over the tabouli salad. Stir to combine. Chill in the fridge for 30 minutes for flavors to meld. Enjoy!
Expert Tips
- Use a sharp knife or pulse in a food processor for ultra-fine chopping. This makes the texture more authentic.
- Chill your millet before mixing to prevent wilting the herbs.
- Don't skip the chill step. Letting it sit in the refridgerator to chill allows the flavors to meld.
Serving Suggestions
- Tuck this tabouli into a whole grain or gluten-free wrap with Air Fryer Falafel and a drizzle of Lemon Tahini Dressing or Vegan Creamy Italian Dressing for a Mediterranean-style wrap.
- Add this gluten-free tabouli to a bed of fresh salad greens and top with Roasted Chickpeas and olives for a vibrant salad.
- Pair with Matcha Hummus or Pumpkin Hummus. This bright and energizing hummus makes a flavorful dip for cucumber slices, bell pepper strips, or pita chips served alongside tabouli.
- Add it as a side salad to our delicious Vegan Chicken Burgers.
Recipe FAQs
Leftovers can be stored in an airtight container in the fridge for up to 3 days. Freezing is not recommended.
Yes, in fact, it tastes better the next day after the flavors have blended together.
Absolutely. Millet is naturally gluten-free, easy to digest, and a great substitute for bulgur.
Yes! This recipe uses millet instead of bulgur, making it both gluten-free and just as satisfying. Quinoa is another gluten-free option. Discover how to cook quinoa in the Instant Pot or on the stovetop.
Whether you’re following a gluten-free lifestyle or simply looking for a fresh way to enjoy your greens and grains, this Gluten Free Tabouli with millet is a flavorful win. It’s easy to prepare, versatile, and brimming with nutrients and taste. Make a batch for your next gathering or prep it for weekday lunches. And while you’re at it, explore the wide world of hummus, from Black Bean Hummus or add a Mexican spin and serve with Edamame Guacamole, and find even more ways to nourish your body.
Related Recipes to Check Out
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Gluten Free Tabouli
Ingredients
- 4 cups fresh parsley, finely chopped
- 1 cucumber, diced
- 3 Roma tomatoes, diced (or any other tomato)
- 4 cloves garlic, minced
- 2 lemons, juiced
- ¼ cup chopped fresh mint,
- ½ cup chopped scallions
- 1½ cup cooked millet
- ½ tsp ground cinnamon
- ½ tsp ground cardamom
- ½ tsp red pepper flakes
Instructions
- If you don't have cooked millet on hand, check out how to cook millet. Make sure the cooked millet is chilled.
- Finely chop parsley, mint, scallions, tomatoes, and cucumber. Set aside. Separately, mince the garlic.
- To prepare the dressing, add fresh lemon juice with minced garlic, cinnamon, coriander, and red pepper flakes in a small bowl. Whisk to combine.
- Add cooked and chilled millet to the chopped veggies and herbs in a large bowl. Pour over the lemon dressing and gently stir to combine. Taste and adjust seasoning as needed.
- Let the tabouli sit in the fridge for 30 minutes for flavors to meld. Enjoy!
Notes
- Chop finely for best texture. Traditional tabouli has a delicate, fluffy texture that comes from finely chopped herbs and vegetables. Using a sharp knife or food processor can make this step quicker and more consistent.
- Let it marinate. This tabouli tastes even better after sitting for 30 minutes to an hour in the fridge. The lemon, garlic, and spices have time to meld, making every bite more flavorful.
- Use cold, cooked millet. To prevent the parsley from wilting and to keep the salad light and fluffy, make sure the millet is fully cooled before mixing.
- Fresh is best. While you can store tabouli in the fridge for up to 3 days, it’s best enjoyed within the first 24 to 48 hours for optimal color and flavor. Store in an airtight glass container.
- Meal prep tip: Cook extra millet and store it in the fridge for use in other recipes, such as our millet porridge or blueberry millet muffins.
Kelvin
So yummy on its own or as a side dish or stuffed in a pita with hummus or falafel.