Quinoa Tabbouleh

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
79%
Quinoa Tabbouleh
45 min.
6
164kcal

Suggestions


Quinoa Tabbouleh is a vibrant and refreshing dish that brings a delightful twist to the traditional Middle Eastern salad. Packed with wholesome ingredients, this recipe is not only vegetarian and vegan but also gluten-free and dairy-free, making it a perfect choice for anyone looking to enjoy a healthy meal without compromising on flavor.

Imagine biting into a medley of juicy cherry tomatoes, crisp cucumbers, and fragrant herbs like parsley and mint, all tossed together with fluffy quinoa. This dish is a celebration of fresh produce, and it’s incredibly versatile—serving beautifully as a side dish, antipasti, or even a light snack. With just 164 calories per serving, you can indulge guilt-free while nourishing your body.

The preparation is simple and quick, taking only 45 minutes from start to finish. The zesty dressing, made with fresh lemon juice and extra-virgin olive oil, elevates the flavors and ties everything together beautifully. Whether you’re hosting a gathering or simply looking for a nutritious addition to your meal, Quinoa Tabbouleh is sure to impress your guests and satisfy your taste buds.

So, roll up your sleeves and get ready to whip up this deliciously healthy dish that’s as good for your body as it is for your palate!

Ingredients

  • servings pepper black freshly ground
  • pint cherry tomatoes halved
  • large cucumber english cut into 1/4" pieces
  • 0.7 cup flat parsley chopped
  • 0.5 cup mint leaves fresh chopped
  •  garlic clove minced
  • 0.5 teaspoon kosher salt plus more
  • tablespoon juice of lemon fresh
  • 0.5 cup olive oil extra virgin extra-virgin
  • cup quinoa rinsed well
  •  spring onion thinly sliced

Equipment

  • bowl
  • baking sheet
  • sauce pan
  • whisk

Directions

  1. Bring quinoa, 1/2 teaspoon salt, and 1 1/4 cups water to a boil in a medium saucepan over high heat. Reduce heat to medium-low, cover, and simmer until quinoa is tender, about 10 minutes.
  2. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
  3. Meanwhile, whisk lemon juice and garlic in a small bowl. Gradually whisk in olive oil. Season dressing to taste with salt and pepper.
  4. Spread out quinoa on a large rimmed baking sheet; let cool.
  5. Transfer to a large bowl; mix in 1/4 cup dressing. DO AHEAD: Can be made 1 day ahead. Cover remaining dressing and quinoa separately; chill.
  6. Add cucumber, tomatoes, herbs, and scallions to bowl with quinoa; toss to coat. Season to taste with salt and pepper.
  7. Drizzle remaining dressing over.

Nutrition Facts

Calories164kcal
Protein13%
Fat29.77%
Carbs57.23%

Properties

Glycemic Index
23.5
Glycemic Load
0.29
Inflammation Score
-8
Nutrition Score
16.810869693756%

Flavonoids

Eriodictyol
1.4mg
Hesperetin
1.1mg
Naringenin
0.07mg
Apigenin
14.58mg
Luteolin
0.58mg
Kaempferol
0.16mg
Myricetin
1.01mg
Quercetin
1.03mg

Nutrients percent of daily need

Calories:164.29kcal
8.21%
Fat:5.59g
8.61%
Saturated Fat:0.74g
4.61%
Carbohydrates:24.2g
8.07%
Net Carbohydrates:20.66g
7.51%
Sugar:2.89g
3.21%
Cholesterol:0mg
0%
Sodium:210.58mg
9.16%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.5g
10.99%
Vitamin K:125.52µg
119.54%
Vitamin C:32.38mg
39.24%
Manganese:0.78mg
38.81%
Vitamin A:1184.88IU
23.7%
Folate:86.92µg
21.73%
Magnesium:76.25mg
19.06%
Phosphorus:170.77mg
17.08%
Iron:2.64mg
14.67%
Copper:0.29mg
14.44%
Fiber:3.54g
14.15%
Potassium:472.77mg
13.51%
Vitamin B6:0.25mg
12.31%
Vitamin E:1.75mg
11.64%
Vitamin B1:0.16mg
10.54%
Vitamin B2:0.14mg
8.25%
Zinc:1.21mg
8.04%
Vitamin B3:1.05mg
5.24%
Calcium:51.52mg
5.15%
Vitamin B5:0.49mg
4.86%
Selenium:2.96µg
4.23%
Source:Epicurious