Quinoa tabbouleh

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Quinoa tabbouleh
20 min.
4
389kcal

Suggestions


Discover the refreshing and wholesome taste of Quinoa Tabbouleh, a vibrant salad that beautifully combines nutrition and flavor. This delightful dish is a twist on the traditional tabbouleh, replacing bulgur wheat with protein-packed quinoa, making it suitable for everyone, including those who follow vegetarian, vegan, gluten-free, and dairy-free diets.

With its bright mix of fresh herbs like mint and flat-leaf parsley, crunchy cucumber, and zesty lemon juice, this Quinoa Tabbouleh is not just a feast for the eyes but also a healthy addition to any meal. Each bite bursts with freshness, bringing a light and energizing feel to your dining experience. Perfect as a side dish, starter, or a wholesome snack, this salad can elevate any occasion, from summer barbecues to cozy dinner parties.

The beauty of this recipe lies in its simplicity and the quick preparation – ready in just 20 minutes! Whether you’re a seasoned cook or a culinary novice, you'll find joy in crafting this nutritious dish that serves up four generous portions full of flavor. With only 389 calories per serving, you can indulge guilt-free while loading up on essential nutrients.

So, roll up your sleeves and let's celebrate health and taste in one sensational dish with this Quinoa Tabbouleh recipe!

Ingredients

  • 200 quinoa 
  • 12  juice of lemon 
  • tbsp olive oil 
  • small bunch mint leaves chopped
  • small bunch flat parsley chopped
  • bunch spring onion sliced
  • 0.5  cucumber diced deseeded
  • handful walnuts chopped

Equipment

  • frying pan

Directions

  1. Rinse the quinoa well and place in a pan with about double the volume of water. Bring to the boil, cover, reduce the heat and gently simmer for 10 mins or until the grain unwraps itself. Turn off the heat and leave to cool slightly, then drain any remaining water.
  2. Season the quinoa, stir in the lemon juice and oil and leave to cool fully. Stir in the other ingredients, then serve.

Nutrition Facts

Calories389kcal
Protein9.2%
Fat49.67%
Carbs41.13%

Properties

Glycemic Index
24.75
Glycemic Load
0.42
Inflammation Score
-9
Nutrition Score
24.126086753348%

Flavonoids

Cyanidin
0.2mg
Eriodictyol
4.7mg
Hesperetin
13.12mg
Naringenin
1.24mg
Apigenin
30.77mg
Luteolin
0.3mg
Kaempferol
0.29mg
Myricetin
2.13mg
Quercetin
1.01mg

Nutrients percent of daily need

Calories:388.86kcal
19.44%
Fat:22.33g
34.36%
Saturated Fat:2.81g
17.56%
Carbohydrates:41.62g
13.87%
Net Carbohydrates:36.38g
13.23%
Sugar:3.24g
3.6%
Cholesterol:0mg
0%
Sodium:13.83mg
0.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.31g
18.61%
Vitamin K:257.45µg
245.19%
Vitamin C:56.53mg
68.52%
Manganese:1.35mg
67.74%
Folate:149.24µg
37.31%
Magnesium:129.38mg
32.34%
Phosphorus:280.74mg
28.07%
Vitamin A:1343.62IU
26.87%
Copper:0.48mg
24.24%
Vitamin E:3.57mg
23.83%
Fiber:5.24g
20.97%
Iron:3.76mg
20.88%
Vitamin B6:0.36mg
18.1%
Vitamin B1:0.26mg
17.01%
Potassium:559.61mg
15.99%
Zinc:2.08mg
13.85%
Vitamin B2:0.21mg
12.62%
Vitamin B5:0.7mg
7.02%
Selenium:4.8µg
6.85%
Calcium:68.06mg
6.81%
Vitamin B3:1.17mg
5.88%