It’s tabbouli time! This summer-friendly recipe is gluten free, high in protein, vegan and grill friendly. Quinoa replaces bulgur in this flavorful, versatile, portable and gut friendly recipe. Enjoy it as a main course, or as a side dish.


  • 1/2 cup (85 g) uncooked quinoa (or 1 1/4 cup (230 g) cooked quinoa)*
  • 1 Tbsp (15 g) olive oil
  • 1 1/2 cups (200 g) organic diced tomatoes
  • 1/2 cup (75 g) diced onions (I prefer red)
  • 1 cup (89 g) chopped parsley
  • 1/2 tsp sea salt, divided
  • 3 large portobello mushrooms*, stems removed, wiped clean
  • 2 Tbsp (30 ml) balsamic vinegar
  • 1/4 tsp sea salt
  • 2 Tbsps (30 ml) lemon juice
FOR SERVING optional
  • Feta cheese (vegan or regular)
  • Lemons
  • Parsley
  1. Preheat oven to 400 degrees F (204 C) and set out a rimmed baking sheet or a large baking dish. (Or, if grilling, heat grill.)
  2. If you don't have any cooked quinoa on hand, start by heating a medium saucepan over medium heat. Once hot, add 1 tsp of oil or water and 1/2 cup (rinsed and drained) quinoa. Sauté for 1-2 minutes, stirring frequently to toast. Then add 1 cup water and a pinch of salt.
  3. Bring to a boil over medium-high heat. Then reduce heat to simmer and cook until liquid has mostly absorbed and the quinoa is tender (~15-18 minutes). Drain off any excess liquid if needed. Then set off the heat uncovered to let any excess moisture evaporate.
  4. In the meantime, add mushrooms to a shallow baking or serving dish and season with olive oil (or water or vegetable broth), balsamic vinegar, lemon juice, and sea salt. Flip/toss to combine and set aside to let marinate.
  5. Next, prepare vegetables, add to a bowl and mix.
  6. Add olive oil, salt, lemon juice and toss.
  7. Transfer mushrooms to a baking sheet face up and set aside.
  8. To the mixing bowl with the vegetables, add cooked quinoa, and toss to combine.
  9. Divide the filling between the mushrooms (some may overflow - that's fine). Garnish with feta (optional) a drizzle of olive oil.
  10. Enjoy immediately. Store leftovers separate from sauce(s) and covered in the refrigerator for 3-4 days. 
*To keep this recipe grain-free, omit the quinoa, sub 1 cup total black beans, and double the vegetables.
*If you aren’t into mushrooms, you could sub eggplant or halved bell peppers . You could also use this as a taco salad topper, or enchilada stuffer (just double the amount of beans).
*Cook time reflects prepping vegetables and mushrooms while quinoa is cooking.



I hope you guys love this dish! It’s:

Gluten free
High Protein
Vegan friendly
& SO delicious

I think it would satisfy vegans and non-vegans alike, and it can be customized to be grain-free and include several different sauces .



If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo #drcharo on Instagram! We love seeing what you come up with. Cheers, friends!