Amaranth Tabouli

Amaranth is an extremely tiny, yet extremely nutritious seed that cooks up like a grain (like quinoa). It is gluten-free and high in protein, calcium and magnesium. It has a really interesting flavor, and I really enjoyed it in this amaranth tabouli.

amaranth tabouli

This tabouli (aka tabbouleh) recipe is adapted from one I saw in Saveur Magazine. I love how heavy it is on the parsley and the mint, and the addition of cinnamon drew me in, as well. The Saveur recipe also calls for allspice, but I didn’t have any, so left it out.

If you prefer to make tabouli the traditional way, with bulgur wheat, you combine 3 tablespoons of bulgur with 1/2 cup of warm water and let the bulgur soak for 10 minutes. Bulgur is precooked, so you can mix it with the other ingredients after this soaking. If you don’t eat gluten, though, another option is to make this recipe with quinoa.

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gluten free tabouli

Related recipes you might enjoy:
Quinoa Tabouli at Organic Spark
Tabouli at My Adventures in Food
Taboulleh at Chuckling Pig

This post is linked to Real Food Wednesday.

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Recipe for Amaranth Tabouli

adapted from Saveur Magazine
Serves 4-6


  • *1 cup amaranth
  • *1/2 cups water
  • *3-4 tomatoes cored and chopped
  • *2 cups chopped/minced parsley get it as fine as you have the desire/patience for
  • *2 cups chopped/minced fresh mint same as above
  • *4 scallions chopped
  • *1/3 cup fresh lemon juice plus more to taste
  • *5 tablespoons olive oil plus more to taste
  • *generous pinch of ground cinnamon plus more to taste


  • 1. Heat amaranth in a skillet over low heat, stirring constantly, until the grains start to pop and the amaranth is fragrant (1-2 minutes). Transfer to a small pot and add the water. Bring to a boil, cover, and simmer for 15-20 minutes until most, if not all, of the liquid is absorbed. Remove from heat and allow to rest for 5 minutes, covered.
  • 2. Cool the cooked amaranth, then combine with the rest of the ingredients. Stir well to combine, taste for seasonings, and serve.

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11 thoughts on “Amaranth Tabouli”

  1. Pingback: Real Food Transition: Whole Grains
  2. Delicious!!
    I tweaked the recipe a bit: added carrots, zucchini, sprouts, pumpkin seeds, garlic, and equal amounts of basil and mint. I also used lime juice instead of lemon juice as it was all I had in the house. I included the allspice too.
    Turned out perfect!!

  3. How very interested; and neat! You’re recipes continue to amaze me, you’re so very creative :)

    ~Aubree Cherie

  4. I never tasted amaranth always liked the name. When my son was in high school, he had a band and I wanted him to call it amaranth. Perhaps if I had this recipe, I would’ve been able to convince him. Thanks for an interesting post.

  5. Pingback: Tweets that mention Amaranth Tabouli | Healthy Green Kitchen --
  6. I haven’t tried the grain either, but after seeing this recipe and hearing about its health benefits, I’m intrigued! I’ll have to try and pick some up in the bulk section of our supermarket tomorrow

  7. Chandelle, I’ve made sprouted quinoa before- I liked it a lot, and it’s really nutritious that way.

    Kalyn- definitely try it…amaranth has a really unique taste on it’s own, but in a recipe like this, you mostly taste all the fresh herbs, etc.

    Fuji Mama- It’s def. heavy on the herbs, which I love…

    Melodie- this is definitely a good way to use it, and I’ll be posting some more amaranth recipes soon…I really like it!

  8. I am so thankful to find this recipe. I have a huge jar of amaranth I bought when we thought our daughter was gluten intolerant and then we found out she wasn’t. I’ve had no idea what to do with it. I love tabouli and I am not a fan of cous cous so this will be great.

  9. Ooooh, this looks fabulous! I love any reincarnation of tabouli, and this takes the cake! LOVE all the green in it!

  10. I recently made something just like this, except with sprouted quinoa. Sprouting instead of cooking lets the grains stay more distinct instead of homogenizing into a big lump. I love tabbouleh!