Quinoa Tabbouleh

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
29%
Quinoa Tabbouleh
45 min.
5
182kcal

Suggestions


If you're looking for a refreshing and nutritious dish that embodies the flavors of the Mediterranean, look no further than this Quinoa Tabbouleh! This vibrant salad is not only a feast for the eyes but is also packed with wholesome ingredients, making it perfect for anyone following a vegetarian, vegan, gluten-free, or dairy-free diet. With a delightful combination of fresh herbs, crisp vegetables, and protein-rich quinoa, it’s a versatile dish that can be enjoyed as a side, a starter, or even as a light snack.

The secret to this tabbouleh lies in the balance of textures and flavors; the fluffy quinoa serves as the perfect base, while the succulent tomatoes and refreshing cucumber add juiciness and crunch. A zingy dressing made from freshly squeezed lemon juice and extra-virgin olive oil brightens the whole dish, making every bite a burst of flavor. Plus, with each serving only containing around 182 calories, you can indulge guilt-free!

Easy to prepare and ready in just 45 minutes, this Quinoa Tabbouleh is ideal for meal prep or entertaining. Let this dish stand for an hour to let all those wonderful flavors meld together, and you'll have a salad that's not only delicious but also satisfying. Enjoy it fresh, chilled, or at room temperature — it’s the perfect accompaniment to any meal or can be enjoyed on its own. Give your taste buds a treat with this wholesome and refreshing salad!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 0.3 cup cucumber chopped
  • 0.5 cup mint leaves fresh chopped
  • tablespoons spring onion chopped
  • 0.3 cup juice of lemon fresh
  • tablespoon olive oil extra virgin extra-virgin
  • teaspoons onion fresh minced
  • cup quinoa uncooked
  • 0.3 cup raisins 
  • 0.5 teaspoon salt 
  • 0.5 cup tomatoes seeded coarsely chopped
  • 1.8 cups water 

Equipment

  • sauce pan

Directions

  1. Combine water and quinoa in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed.
  2. Remove from heat; fluff with a fork. Stir in tomato and remaining ingredients. Cover; let stand 1 hour.
  3. Serve chilled or at room temperature.

Nutrition Facts

Calories182kcal
Protein11.6%
Fat24.16%
Carbs64.24%

Properties

Glycemic Index
40.56
Glycemic Load
3.29
Inflammation Score
-6
Nutrition Score
10.081304332484%

Flavonoids

Eriodictyol
1.99mg
Hesperetin
2.22mg
Naringenin
0.27mg
Apigenin
0.25mg
Luteolin
0.57mg
Isorhamnetin
0.04mg
Kaempferol
0.05mg
Myricetin
0.02mg
Quercetin
0.55mg

Nutrients percent of daily need

Calories:181.99kcal
9.1%
Fat:5.02g
7.73%
Saturated Fat:0.66g
4.14%
Carbohydrates:30.05g
10.02%
Net Carbohydrates:26.46g
9.62%
Sugar:0.88g
0.98%
Cholesterol:0mg
0%
Sodium:243.31mg
10.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.43g
10.86%
Manganese:0.81mg
40.25%
Magnesium:77.49mg
19.37%
Folate:75.22µg
18.8%
Phosphorus:171.33mg
17.13%
Fiber:3.6g
14.39%
Copper:0.27mg
13.49%
Iron:2.1mg
11.66%
Vitamin C:9.31mg
11.28%
Vitamin B6:0.21mg
10.43%
Potassium:342.96mg
9.8%
Vitamin B1:0.15mg
9.77%
Vitamin E:1.35mg
8.99%
Vitamin B2:0.14mg
8.35%
Vitamin K:8.48µg
8.07%
Zinc:1.18mg
7.87%
Vitamin A:350.05IU
7%
Selenium:2.98µg
4.25%
Vitamin B3:0.79mg
3.96%
Calcium:37.11mg
3.71%
Vitamin B5:0.33mg
3.3%
Source:My Recipes