Quinoa Tabbouleh

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

Suggestions


Quinoa Tabbouleh is a vibrant and refreshing salad that elevates the traditional Middle Eastern favorite with a healthy twist. Bursting with flavor and packed with nutrients, this dish is sure to delight both your taste buds and your well-being. With its colorful mix of cherry tomatoes, crisp cucumbers, and fragrant herbs like parsley and mint, each bite is a celebration of freshness that is both invigorating and satisfying.

This vegan, gluten-free recipe not only promotes a healthy lifestyle but also brings people together. Perfect as a side dish for a summer barbecue or as a light starter for an elegant dinner, Quinoa Tabbouleh caters to a variety of palates and dietary preferences. The combination of hearty quinoa and zesty lemon dressing underpins the salad, creating a delightful balance of flavors and textures that you won't be able to resist.

With just 164 calories per serving, this Quinoa Tabbouleh is a guilt-free indulgence that doesn’t compromise on taste. Whether you’re looking for a nutritious snack or a festive antipasti, this dish will quickly become a favorite at your table. Easy to prepare and even easier to enjoy, make Quinoa Tabbouleh your next culinary adventure and savor the joy of fresh, wholesome ingredients.

Ingredients

  • servings pepper black freshly ground
  • pint cherry tomatoes halved
  • large hothouse cucumber english cut into 1/4" pieces
  • 0.7 cup flat-leaf 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
  • cup quinoa rinsed well
  •  scallions 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