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Quinoa Tabbouleh
Quinoa tabbouleh is a light and healthy gluten free version of a Middle Eastern classic.
Prep Time
30 mins
Cook Time
30 mins
Servings: 8 servings
Calories: 172 kcal
Course:
Side Dish
Cuisine:
Middle Eastern
Ingredients
- 3/4 cup quinoa
- 1 1/2 cup cold water
- 1/4 teaspoon kosher salt
- 1 bunch Italian flat leaf parsley stems removed, chopped fine in a food processor or by hand
- 1 tomato diced
- 1 cucumber peeled and diced
- 6 fresh mint leaves finely chopped (or pop them in the food processor with the parsley)
- 2 green onions thinly sliced
- 2 cloves garlic minced
- 2 Tablespoons fresh lemon juice
- 3 Tablespoons extra virgin olive oil
- 1 teaspoon kosher salt
- 1/2 teaspoon ground pepper
Instructions
- Rinse quinoa in cold water.
- bring 1 1/2 cups water to a boil with 1/4 teaspoon salt in a medium saucepan. Add quinoa.
- Reduce heat and cover. Cook 15-20 minutes or until quinoa is light and fluffy.
- Chill quinoa in fridge or at room temperature before tossing with remaining ingredients.
- In a large bowl, mix the olive oil, lemon juice, salt and pepper.
- Add 2 cups of cooked, cooled quinoa, chopped, onions, cucumbers and tomatoes. Adjust seasoning. Chill until ready to serve.
- Makes 4 cups
Cup of Yum
Notes
- Use Italian or flat leaf parsley over curly parsley if you can find it.
- Hot house or English cucumbers have a thinner skin and fewer seeds than the thick skinned cucumbers and are preferable.
- Store any leftovers in the refrigerator.
Nutrition Information
Serving
1serving
Calories
172kcal
(9%)
Carbohydrates
22g
(7%)
Protein
5g
(10%)
Fat
7g
(11%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
2g
Monounsaturated Fat
4g
Sodium
370mg
(15%)
Potassium
279mg
(8%)
Fiber
3g
(12%)
Sugar
1g
(2%)
Vitamin A
223IU
(4%)
Vitamin C
6mg
(7%)
Calcium
29mg
(3%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 8servings
Amount Per Serving
Calories 172
% Daily Value*
| Serving | 1serving | |
| Calories | 172kcal | 9% |
| Carbohydrates | 22g | 7% |
| Protein | 5g | 10% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 4g | 20% |
| Sodium | 370mg | 15% |
| Potassium | 279mg | 6% |
| Fiber | 3g | 12% |
| Sugar | 1g | 2% |
| Vitamin A | 223IU | 4% |
| Vitamin C | 6mg | 7% |
| Calcium | 29mg | 3% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.