Amaranth Tabouli is a nutrient-dense, gluten-free twist on the classic Mediterranean salad. Unlike traditional tabbouleh recipes that use bulgur wheat, this savory version swaps in earthy Amaranth grain and relies on the vibrant flavor of curly parsley and hemp seeds. It is a protein-packed, vegan side dish that is the perfect healthy addition to any Mediterranean meal.
Have you eaten a recipe so many times, and yet never made it yourself?
This is the case with me and tabouli!
It’s one of the most colorful recipes ever, and it’s crazy simple to make.
Yet, it never occurred to me to make it at home.
Until now….
🛒 Ingredients for tabouli
Here is a quick look at the ingredients. It is to understand why these specific ingredients were chosen. To get the full recipe, go to the recipe card at the bottom.
- Amaranth – It’s a naturally gluten-free grain, making it the perfect ingredient for tabouli. Happens to be a complete protein, too.
- Za’atar spice – It’s the perfect seasoning to flavor tabouli. The seasoning is simple, but the flavors are impactful. I make za’atar spice at home because it’s so easy. You can also order it online (Amazon Affiliate Link).
- Hemp Seeds – These hemp seeds are packed with protein, and they are so easy to sprinkle on tabouli and any recipe. Easy to find online.
- Parsley – Use lots of fresh parsley (including the stems) for this tabouli. It adds so much flavor and aroma.
- Fresh Lemon Juice – Its tang brings all the ingredients together. Additionally, lemon’s Vitamin C helps in the absorption of iron in the tabouli.
What is tabouli
- Tabouli is a traditional Levantine recipe associated with the eastern Mediterranean Region.
- Traditional tabbouleh salad is made with cooked bulgur and parsley. It’s flavored with simple seasonings.
- It’s served in a Mezze setting, which is similar to Spanish Tapas.
- In many parts of the Mediterranean, it’s also served as an appetizer by itself to visiting guests.
- Tabouli is derived from the word “Tabil” which means spice. It’s also translated as “Dip”.
Is it “Tabouli”, “Tabouleh”, “Tabbouleh” or “Tabbouli”?
I think the traditional version is called “Tabbouleh”, which is how I have seen it being spelled out by Middle Eastern chefs and bloggers.
Personally, I have always referred to it as “Tabouli” because that’s how I saw it the first time. I was in Zeytuna restaurant circa 2006. This is a grocery store/buffet-type restaurant located in lower Manhattan. It had a wide variety of world cuisine, and was famous for its 2-story building.
There wasn’t any food item you didn’t find in their location. That, to me, is the definition of a world market.
They still have tabouli on their menu, which they make with Bulgar wheat. I remember tasting it for the first time, and I was so impressed by the perfect combination of flavors and textures.
After that, I have tasted tabouli in many places, and it was delicious everywhere. Hummus and tabouli are the best Levantine recipes.
So, how do you pronounce this Middle Eastern Salad?
Amaranth tabouli FAQs
Tabouli should not be frozen because it’s mostly parsley. Parsley doesn’t holdup well when frozen. It turns black, limp, flavorless, and loses it’s lusture when thawed.
Tabouli is a healthy option because it’s packed with protein, vitamins, fiber, and other essential nutrients.
Italian flat-leaf parsley is the best and the most commonly used parsley in tabouli. It has a strong flavor, and it blends well with bulgur, onions, and other ingredients.
However…. I am a fan of curly parsley only, and I make no bones about it. I prefer curly’s texture, color, and flavors! Also, I LUH-ved how well curly parsley and amaranth worked together. There was no question in my mind that they were a match made in heaven.
Yes, mint is an important part of tabouli. However, I didn’t add it to mine mainly because I don’t like any other herbs competing with parsley in this recipe. Mint and parsley work well in Chermoula sauce, but not in this recipe.
How to store tabouli
- To make ahead, only make the amaranth first and store it in the refrigerator. Amaranth can stay refrigerated for up to 2 weeks.
- Assemble the tabouli in a large bowl about 30 minutes before you are ready to serve it.
- What to do with leftovers? Store tabouli in airtight containers, preferably glass, and keep it in the fridge for up to 7 days.
- Tabouli is great to use in meal prep recipes. I love to use it in a falafel pita or wrap.
What grains can be added to tabouli?
Taboli, traditionally, is made with bulgur. However, it has evolved in the last few years to include a variety of grains or even rice. Here are 11 grains or grain-free options to make Tabouli. You can make a different variation with each grain.
- Bulgur Wheat– This was the first grain I experienced tabouli, and it will be my all-time favorite.
- Quinoa – Quinoa is the most obvious and safe substitute for bulgur. It’s light, airy, and just flavorless enough to soak up the flavors of parsley. If you want to be a little daring, try the sprouted quinoa that I used in this rustic quinoa recipe.
- Amaranth – Amaranth is the perfect grain to put in a tabouli recipe. It’s mild in flavor, so it will not overpower the parsley, and it will also give a wonderful contrasting color to the greens and reds of the recipe. In my amaranth post, I show you all the brick-and-mortar or online locations you can purchase Amaranth.
- Brown rice – Brown rice is dense and starchy. Putting it in a tabouli recipe might be taking a leap of faith, which will pay off! I have used it in a vegan meatloaf recipe, and it was the best way to make meatloaf.
- Farro – I have found farro to be very versatile, and it would be perfect substitute. If you haven’t had the chance to try it in a recipe before, make a healthy farro salad, and you will see how delicious it tastes.
- Cauliflower Rice – I saw Alton Brown make this recipe almost 15 years ago, in true Alton Brown fashion.
- Kamut – Better known as Khorasan Wheat, it’s a whole wheat ancient grain. I haven’t worked with it before, so I am not sure how great it will be, but I have seen several recipes made with it. It’s definitely something I would love to experiment with.
- Wheat Berries. This grain fascinates me mainly because I haven’t made anything with it. It’s supposed to be a healthy and light grain that’s supposed to be good for the body.
- Couscous – Couscous would be the ideal ingredient for tabouli. It has the same texture and size as bulgur, and it’s easy to cook. I have actually cooked couscous in a pressure cooker, and it turned out to be so delicious
- Barley – Barley is slightly denser in texture, and it’s a tad larger in size. However, it would still be delicious with parsley in a tabbouleh recipe. Check out my barley pilaf recipe for a completely different way of using this grain.
- Orzo – This is more of an outside-the-box ingredient to use in a tabbouleh recipe. I have never tried a recipe like that. Since I know how great it tastes in soup and with cauliflower, I am confident that cooked orzo will work in a tabbouleh recipe. Try it and let me know how it turns out.
🍽️ How to serve tabouli
- Serve it with a side of pita bread
- This salad recipe works great as a side dish to any Mediterranean dinner recipe.
- Put it into a lettuce wrap and devour it.
- Serve it over labneh
- It’s also a delicious side to Kabobs.
- I have served it OVER my grilled portobello mushrooms, and it was delicious!
- As a side to roasted vegetables
Using za’atar and hemp seeds
This recipe also allowed me to make use of my favorite spice. Za’atar is so aromatic and flavorful, which makes it the perfect spice to add to this tabouleh recipe.
Za’atar was the main ingredient in this mixed nuts, tabouli, and muhammara recipe I made. Trust me, you haven’t tasted nuts so delicious and healthy.
Hemp seeds are not common in tabbouleh recipes, but I thought they would be perfect in this one. They add nutrition to it, which just makes me so happy.
If you like hemp recipes, I think you will love my pineapple jalapeno smoothie, Greek yogurt bowl, roasted Brussels sprouts, and vegan bread pudding. Do you like hemp seeds?
So, it’s your turn to tell me. When was your first taste of Tabouli, and what did you think of it?
Other ingredients to add
- Cucumbers
- Mini bell peppers
- Coarse bulgur or fine bulgur
- Green onions / Scallions
- Olives
- Fresh mint leaves
- Feta cheese
- Freshly ground black pepper
💌 Sharing is caring
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Tabouli Recipe with Amaranth
Ingredients
- 1 cup cooked amaranth
- 1 cup curly parsley finely chopped
- ½ cup red onion finely diced
- 1 roma tomato diced
- 1 Tbsp Za’atar
- 1 Tbsp hemp seeds
- ¼ tsp salt
- 1 lemon juiced
- ¼ cup extra virgin olive oil
Instructions
- In a large glass bowl, add all the ingredients in order listed
- Mix well
- Cover with plastic wrap or shower cap
- For best results, refrigerate for 30mins to Overnight for marination
Serve with pita chips or by itself
Video
Notes
Nutrition
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I made a tabouli with bulgar today and found your recipe afterward. I love tabouli in the summer! I ordered za’atar from Amazon (I’d never heard of it) and I have amaranth in my pantry so I know I will like your recipe! While reading comments I had to chuckle at the first one, is the Jump to Recipe button not obvious?! Anyway, I appreciated your tips and variations in the text and saved links for some of your other recipes, thank you!
Awww, Thank you so much CINDY! You definitely made my day and I am so happy you learned about Za’atar. It’s one of my favorite spices and can’t wait to post a recipe for my homemade version. Please let me know how your recipe for tabouli turns out. I appreciate it very much.
I wish people would put their recipes up front, rather than subjecting us to home spin wisdom! The frustrating time I waste looking for the actual recipe will mean I’ll never use your site again. Sorry if this offends, but let’s get practical?
Why don’t you go complain to Google! They are the ones who make the rules!! Why don’t you try and understand first why “people don’t put their recipes on top”. If everyone is doing it, then surely there is a reason for it?!?!!? Why don’t you use the brain cells provided to you first before writing troll comments. I challenge you to start a blog and put your recipe on top! See how long you last in the business. Besides, you are coming to a free site that the “people” worked hard to experiment, photograph, write up the post, do all the hard work, so you get the recipe for free!!! Stop complaining and do something positive with your life. And if “people’s” recipe sites bother you so much, STOP GOING TO THEIR SITES! Frankly, we don’t need morons like you who want free stuff and complain at the same time.
Hi….thanks for the detailed and nice article about Tabbouleh..I have a comment about your article which never underestimate your effort and excellent presentation….Before i comment I must admit that I am very Classic and conservative person…tabbouleh origin is from Lebanon/ Syria area…Tabbouleh never used COOKED Grains’ BURGUL” ..we never marinate Ready to eat Tabboueh because the Onion which will give bad taste after long time…we use also fresh and dry Mint..we use more Tomato…But to obtain good taste we wash the Burgul and squeeze it to be able to absorb Lemon Juice and easy to eat…I insist to use the word “BURGUL because it is the correct spelling…Thank you for your patience to read this comment…Much pleased to be on your Mailing List..ZOUHAIR
Thank you, Zouhair. I have a lot of respect for the traditional way that tabbouleh is made. Its one of my favorite Lebanese food to eat, so, I am always mindful of the way the recipe is made. I love using “BURGUL” too but my readers don’t know that. I used to get complaints that its supposed to be “Bulgar”, lol. I didn’t use mint in mine because I didn’t like the combination of mint and amaranth. But, I will give it another try. Thank you so much for your great and constructive comments. There needs to be more of you around the internet. So glad to have you as a fan and a subscriber. Thank you.
I was drawn in by the beautiful colors and now I am hooked on the flavor!! My family absolutely loved your tabouli recipe!
Thank you, Michaela. Its my all time favorite tabouli recipe.
I fell in love with tabouli when I worked across the street from a deli across the street! I can’t wait to try this version with amaranth grain!
Thank you, Jennifer.
I absolutely adore this recipe. Tabouli already has great flavor, but you’ve taken it and expanded it times 10! Love all the tips and facts too, thank you!
Thank you, Debra
I have some tabouli on hand and the rest of the ingredients to make this recipe! I love all the vibrant colors and I think olive oil is a healthy fat, so bring it on! Interested to try this with riced cauliflower too!
Thank you, Sandra
I’ve never tried making tabouli! Now I have to give it a try!
Thank you, Madi. You will love this tabouli recipe because its so delicious.
I love tabouli! It is so fresh and full of nice herbs. Using amaranth is such a wonderful idea (I wish I thought of it). My son is vegetarian and I know he is going to love this!!
Thank you, Kathy
I just found Amaranth at my local Sprouts market and was looking for something to make it with when youre recipe popped into my email box! Hows that for perfect timing! I love tabouli so much… but I too have never tried it at home! Going to fix that asap! Thanks !
Thank you, Michele. That Makes me so happy to hear.
Tabouli is one of my favorite dishes and it is something that I have yet to make. Thanks so much for the awesome recipe!
Thank you so much, Dan.