Quinoa Tabbouleh Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
38%
Quinoa Tabbouleh Salad
45 min.
8
136kcal

Suggestions

This quinoa tabbouleh salad is a delicious and healthy dish that's perfect for a summer picnic or potluck. It's a twist on the traditional Middle Eastern dish, made with quinoa instead of bulgur wheat, making it a great gluten-free option. Fresh herbs, vegetables, and lemon juice give it a bright, refreshing flavor. It's best served cold, so it's an excellent choice for those hot summer days when you don't want to turn on the oven. This salad is also packed with nutrients, providing a good source of protein, fiber, and essential vitamins and minerals. It's a vegetarian and vegan-friendly dish that can be enjoyed as a side or a light meal. The recipe is easy to follow and can be made ahead of time, making it a convenient option for busy weeks. The longer it sits, the more the flavors develop, so it's even better the next day! This quinoa tabbouleh salad is a must-try for anyone looking for a tasty and nutritious dish to add to their repertoire. It's sure to be a hit at your next gathering or family meal.

Ingredients

  • cup quinoa uncooked
  • cups water 
  •  spring onion chopped
  •  tomatoes diced
  • 0.5 large cucumber diced
  • 0.3 cup mint leaves fresh loosely packed finely minced
  • 0.1 cup parsley fresh finely minced
  • tablespoons olive oil 
  • 0.3 cup juice of lemon (to taste- I like a lot!)
  • teaspoon garlic powder 
  • servings pepper black to taste

Equipment

  • bowl
  • sauce pan

Directions

  1. Bring water to a boil in a medium saucepan.
  2. Add quinoa and stir. Cover and reduce heat. Allow quinoa to simmer on medium-low heat until all water is cooked off, about 20 minutes. Stir occasionally. Be careful not to burn your quinoa. Allow to cool.
  3. Place cooled quinoa into a large bowl (preferably something with an airtight lid).
  4. Add all remaining ingredients and gently stir until very well-mixed. Cover and refrigerate for at least an hour.
  5. Stir again before serving.
  6. Can be stored, covered, in the refrigerator for two or three days. But it's best on the first day, when the veggies are still fresh and crisp!

Nutrition Facts

Calories136kcal
Protein10.17%
Fat43.17%
Carbs46.66%

Properties

Glycemic Index
19.25
Glycemic Load
0.32
Inflammation Score
-5
Nutrition Score
8.0786956521739%

Flavonoids

Eriodictyol
0.81mg
Hesperetin
1.25mg
Naringenin
0.21mg
Apigenin
2.1mg
Luteolin
0.19mg
Kaempferol
0.11mg
Myricetin
0.16mg
Quercetin
0.76mg

Nutrients percent of daily need

Calories:135.89kcal
6.79%
Fat:6.65g
10.24%
Saturated Fat:0.89g
5.58%
Carbohydrates:16.18g
5.39%
Net Carbohydrates:14.01g
5.09%
Sugar:1g
1.11%
Cholesterol:0mg
0%
Sodium:7.49mg
0.33%
Protein:3.53g
7.06%
Vitamin K:33.6µg
32%
Manganese:0.51mg
25.36%
Folate:52.44µg
13.11%
Magnesium:49.96mg
12.49%
Phosphorus:110.59mg
11.06%
Vitamin C:8.44mg
10.23%
Vitamin E:1.42mg
9.45%
Fiber:2.18g
8.7%
Copper:0.17mg
8.59%
Iron:1.34mg
7.42%
Vitamin B6:0.14mg
7.05%
Vitamin A:343.19IU
6.86%
Vitamin B1:0.1mg
6.43%
Potassium:223.34mg
6.38%
Zinc:0.79mg
5.24%
Vitamin B2:0.09mg
5.07%
Selenium:1.96µg
2.8%
Calcium:26.03mg
2.6%
Vitamin B3:0.5mg
2.5%
Vitamin B5:0.25mg
2.47%
Source:Foodista
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