Tabouli (Tabbouleh) Orzo Salad
This vibrant and satisfying Tabouli Orzo Salad is bursting with freshness! A colorful mix of fragrant parsley, juicy tomatoes, refreshing cucumbers, aromatic mint, and hearty chickpea orzo in a tangy olive oil lemon garlic dressing, this dish is a feast for your senses and a nourishing treat for your body!
Tabouli (Tabbouleh) Orzo Salad
Servings: 7
Calories: 275kcal
Ingredients
- 8 ounces gluten-free orzo (I use Banza Chickpea Rice)
- 1 cup diced cucumber (1 medium cucumber)
- 1 cup diced grape tomatoes
- ½ teaspoon fine sea salt
- 1 cup finely chopped fresh parsley (about 2-3 medium bunches of parsley)
- ⅓ cup chopped fresh mint
- ⅓ cup thinly sliced sweet yellow onion
- Dressing
- ½ cup extra-virgin olive oil
- ⅓ cup fresh squeezed lemon juice
- 1 tablespoon minced garlic
- 1 teaspoon fine sea salt , more to taste
Instructions
- Cook the orzo according to package directions. Drain and set aside to cool.
- Combine the diced cucumber and tomatoes in a bowl with ½ teaspoon of salt. Stir and let the mixture rest for at least 10 minutes, or until you’re ready to mix the salad. This ensures that the tabouli isn’t too watery.
- Cut off the thick stems of the parsley and then finely chop the parsley. You can do this by hand, but it’s much easier in a food processor.
- Add the cooled orzo to a large bowl, then add the parsley, chopped fresh mint, and onion to the bowl.
- Strain the diced cucumber and tomatoes to remove the any liquid that has accumulated in the bottom of the bowl. Add the strained cucumber and tomatoes to the bowl.
- In a small measuring cup or bowl, whisk together the olive oil, lemon juice, minced garlic, and salt until well combined and mixture thickens slightly. Pour into the salad and toss to combine. Add more salt to taste if desired. Let the salad rest for 15 minutes before serving to let the flavors come together or chill for later. Tabouli will keep well in the refrigerator, covered, for up to 3 days.
Nutrition
Nutrition Facts
Tabouli (Tabbouleh) Orzo Salad
Amount Per Serving
Calories 275
Calories from Fat 144
% Daily Value*
Fat 16g25%
Saturated Fat 2g10%
Polyunsaturated Fat 2g
Monounsaturated Fat 11g
Sodium 508mg21%
Potassium 236mg7%
Carbohydrates 28g9%
Fiber 2g8%
Sugar 2g2%
Protein 5g10%
Vitamin A 1005IU20%
Vitamin C 21mg25%
Calcium 34mg3%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Disclaimer: All nutrition facts on Gluten Free & More are meant only as a guide and may differ depending on product brands used or ingredient substitutions. Some errors may occur, so you are encouraged to confirm the recipe’s ingredient and nutrition suitability for your own diet.
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