The Washington Post

Buckwheat Tabbouleh

Buckwheat Tabbouleh 6.000

Goran Kosanovic for The Washington Post

Nov 9, 2011

The popular Middle Eastern dish called tabbouleh is always made with cracked wheat, but this gluten-free version is made with buckwheat, which isn't wheat at all.

Servings: 6 - 8

Yield: Makes 6 first-course servings or 8 side-dish servings

  • 1 1/2 cups buckwheat
  • 1/4 cup olive oil
  • Leaves from 1/2 bunch mint, chopped (about 1/2 cup)
  • 3 medium cloves garlic, smashed, peeled and minced (about 1 tablespoon)
  • 2 to 3 medium red bell peppers, stemmed, seeded and cut into 1/4-inch dice (about 2 cups)
  • 2 medium jalapeño peppers, stemmed, seeded and cut into 1/8-inch dice (1/4 to 1/3 cup)
  • 6 to 8 scallions, white and light-green parts cut crosswise into 1/8-inch slices (about 1 1/2 cups)
  • Freshly squeezed juice from 1/2 or 1 lemon (2 tablespoons)
  • Kosher salt
  • Freshly ground black pepper


Bring 3 cups of water to a boil in a medium saucepan over high heat. Stir in the buckwheat; reduce the heat to medium-low, cover and cook for 8 to 9 minutes or until tender. Drain.

Toss the buckwheat with the oil in a mixing bowl to coat evenly. Add the mint, garlic, bell peppers, jalapeno peppers and scallions; mix to incorporate.

Sprinkle the lemon juice over the mixture, then season with salt and pepper to taste and toss to incorporate. Serve warm or at room temperature.

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Recipe Source

Adapted from "The Intolerant Gourmet: Glorious Food Without Gluten & Lactose," by Barbara Kafka (Artisan Books, November 2011).

Tested by Toni L. Sandys.

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Nutritional Facts

Calories per serving (based on 8): 190

% Daily Values*

Total Fat: 8g 12%

Saturated Fat: 1g 5%

Cholesterol: 0mg 0%

Sodium: 40mg 2%

Total Carbohydrates: 28g 9%

Dietary Fiber: 5g 20%

Sugar: 2g

Protein: 5g

*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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