Amaranth Tabouli Recipe (original) (raw)

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….

Eat the rainbow with this tabouli recipe

🛒 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.

1. Amaranth – It’s a naturally gluten-free grain, making it the perfect ingredient for tabouli. Happens to be a complete protein, too.
2. 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).
3. 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.
4. Parsley – Use lots of fresh parsley (including the stems) for this tabouli. It adds so much flavor and aroma.
5. 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?

Can Tabouli Be Frozen?

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.

Is it healthy?

Tabouli is a healthy option because it’s packed with protein, vitamins, fiber, and other essential nutrients.

Which parsley to use in tabouli?

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.

Is mint needed?

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.

A quick and healthy lunch recipe packed with a ton of nutrition

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.

This is a fluffy amaranth grain that anyone can use.

• 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

Easy Tabouli salad made with amaranth grain

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

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Tabouli Recipe with Amaranth

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.

Prep Time 10 minutes

Cook Time 25 minutes

Total Time 35 minutes

Course Appetizer

Cuisine Middle Eastern

Servings 2 people

Calories 461 kcal

• 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

Get Recipe Ingredients

• 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

– To get 1 cup of cooked amaranth, place 1/2 cup of dry amaranth in 1 and 3/4 cups of water. Cover and cook for 20 minutes on medium heat. Cook until all the water has been absorbed. Let it cool before adding to the glass bowl

Calories: 461kcalCarbohydrates: 36gProtein: 9gFat: 32gSaturated Fat: 4gSodium: 320mgPotassium: 538mgFiber: 7gSugar: 4gVitamin A: 2900IUVitamin C: 76.7mgCalcium: 171mgIron: 8.4mg

Keyword how to cook tabouli, how to store parsley

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Rini

Hi, I'm Rini . I am the recipe developer and the heart behind Healing Tomato, where food meets healing. From the first time a rolling pin was put in my hand at the age of 8, I've been cooking traditional Indian food and exploring every world cuisine since. Based in the sunshine state of Florida, I now focus on wholesome vegetarian recipes that nourish both body and soul. I have cooked healthy foods and unhealthy ones too — and I believe every meal is an opportunity to heal! Come, heal with me!