Quinoa Tabbouleh

Vegetarian
Health score
12%
Quinoa Tabbouleh
30 min.
30
268kcal

Suggestions


Discover a refreshing twist on a classic dish with this vibrant Quinoa Tabbouleh! Perfect for gatherings or as a wholesome side, this vegetarian recipe is not only delicious but also packed with nutrients. Every bite bursts with the flavors of fresh parsley, mint, and cherry tomatoes, making it an ideal accompaniment to any meal or a standout snack on its own.

This dish is incredibly versatile, offering a delightful balance of textures and tastes. The fluffy quinoa serves as a perfect base, complementing the crispness of the vegetables and the optional creamy feta, which elevates the flavors even further. Whether you're hosting a summer barbecue, a cozy dinner party, or simply looking for a nutritious option to enjoy at home, this Quinoa Tabbouleh will impress your guests and satisfy your cravings.

In just 30 minutes, you can whip up this 30-serving dish that holds just 268 calories per serving, making it both a wholesome option and an appetizing choice for everyone at the table. Serve it alongside warm pitas for a complete Mediterranean experience. So gather your fresh ingredients, roll up your sleeves, and let’s create a dish that celebrates the beauty of eating light, fresh, and seasonal!

Ingredients

  • ounces cherry tomatoes quartered
  • 0.3 cup chives snipped
  • 30 servings feta 
  • 1.5 cups flat-leaf parsley leaves 
  • tablespoons juice of lemon 
  • tablespoon lemon zest finely grated
  • cup mint leaves roughly chopped
  • tablespoons olive oil 
  • 30 servings pitas for serving, optional
  • cups quinoa white cooled cooked
  • 30 servings salt and freshly cracked pepper black

Equipment

  • bowl

Directions

  1. In a bowl, place quinoa, parsley, mint, chives, tomatoes and lemon zest and toss to combine. In a separate bowl, mix lemon juice, oil, salt and pepper; pour over salad and toss to combine. Top with crumbled feta and serve with pitas, if desired.

Nutrition Facts

Calories268kcal
Protein15.63%
Fat28.58%
Carbs55.79%

Properties

Glycemic Index
8.47
Glycemic Load
31.22
Inflammation Score
-5
Nutrition Score
11.490869535052%

Flavonoids

Eriodictyol
0.51mg
Hesperetin
0.3mg
Naringenin
0.01mg
Apigenin
6.55mg
Luteolin
0.23mg
Isorhamnetin
0.02mg
Kaempferol
0.08mg
Myricetin
0.45mg
Quercetin
0.09mg

Nutrients percent of daily need

Calories:268.03kcal
13.4%
Fat:8.46g
13.02%
Saturated Fat:4.26g
26.65%
Carbohydrates:37.17g
12.39%
Net Carbohydrates:35.11g
12.77%
Sugar:0.44g
0.49%
Cholesterol:26.7mg
8.9%
Sodium:840.38mg
36.54%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.41g
20.83%
Vitamin K:51.25µg
48.81%
Manganese:0.43mg
21.39%
Calcium:208.69mg
20.87%
Vitamin B2:0.34mg
19.84%
Phosphorus:189.05mg
18.91%
Vitamin B1:0.22mg
14.87%
Zinc:1.6mg
10.67%
Vitamin A:500.22IU
10%
Folate:38.76µg
9.69%
Vitamin B6:0.18mg
9.08%
Magnesium:35.8mg
8.95%
Iron:1.59mg
8.83%
Vitamin C:7.24mg
8.78%
Vitamin B12:0.51µg
8.45%
Vitamin B3:1.69mg
8.44%
Fiber:2.06g
8.24%
Copper:0.16mg
7.8%
Selenium:5.07µg
7.24%
Vitamin B5:0.54mg
5.43%
Potassium:163.7mg
4.68%
Vitamin E:0.38mg
2.52%
Source:My Recipes