Quinoa tabbouleh
A parsley-heavy tabbouleh with quinoa in place of bulgur, plus tomato, cucumber, green onion and lemon.
- Hands-on
- 22 min
- Total time
40 min, show breakdown
- Prep 20 min
- Cook 15 min
- Clean up 5 min
- Pans
- 1
- Ingredients
- 8
- Cost/serving
- $2.90
Per serving
- Calories
- 261
- Protein
- 6.7 g
- Fiber
- 5.8 g
- Net carbs
- 21 g
- Fat
- 16 g
High in (% Daily Value per serving): Vitamin K 879%, Vitamin C 123%, Folate 43%, Vitamin A 35%, Iron 31%, Vitamin E 25%, Magnesium 23%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already vegetarian, vegan, dairy-free, egg-free, gluten-free, nut-free, soy-free.
Ingredients for 2
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You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
2 cups fresh parsley (120 g), flat-leaf, about 2 bunches
Same amount as: 480 mL.
¼ cup quinoa, dry (42 g)
Same amount as: 60 mL.
- 2 medium tomatoes (246 g)
- ¼ medium cucumber (75 g)
- 3 medium green onions (45 g)
½ clove garlic, smashed (1.5 g)
Same amount as: ½ tsp fresh minced garlic, ¼ tsp jarred minced garlic, 0.1 tsp garlic powder.
2 tbsp olive oil (27 g)
Same amount as: 30 mL.
3 tbsp lemon juice (45 g)
Same amount as: 45 mL, 1 lemon squeezed from fresh lemons.
- salt, to taste
- black pepper, to taste
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
Amount for everything you're cooking. Missing an ingredient? Ask for it.
Healthier swaps
Optional. Nutrition and cost update as you choose; the recipe was written with the original.
Optional
Adds about 0 kcal per serving.
Quantities are for 2 servings. Keeps 2 days in the fridge. The parsley darkens but still tastes good.
Nutrition Facts
2 servings per recipe
Serving size 1 plate (302 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 261 | ||
| Total fat | 16 g | 20% | |
| Saturated fat | 2.2 g | 11% | |
| Cholesterol | 0 mg | 0% | |
| Sodium | 201 mg | 9% | |
| Total carbohydrate | 27 g | 10% | |
| Dietary fiber | 5.8 g | 21% | |
| Total sugars | 5.5 g | ||
| Net carbs† | 21 g | ||
| Protein | 6.7 g | 13% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 131 mg | 10% | |
| Iron | 5.6 mg | 31% | |
| Potassium | 890 mg | 19% | |
| Vitamin A | 318 mcg | 35% | |
| Vitamin C | 111 mg | 123% | |
| Vitamin E | 3.7 mg | 25% | |
| Vitamin K | 1,055 mcg | 879% | |
| Thiamin (B1) | 0.2 mg | 17% | |
| Riboflavin (B2) | 0.18 mg | 14% | |
| Niacin (B3) | 2 mg | 13% | |
| Vitamin B6 | 0.3 mg | 18% | |
| Folate | 170 mcg | 43% | |
| Vitamin B12 | 0 mcg | 0% | |
| Magnesium | 97 mg | 23% | |
| Zinc | 1.7 mg | 15% | |
| Selenium | 2.3 mcg | 4% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Bring a pot of water to a boil with a pinch of salt. Rinse the quinoa in a fine sieve.
Add the quinoa and boil it like pasta, uncovered, for 12 minutes. Drain it in the sieve and spread it on a plate to cool.
Done looks like: Grains soft with tiny white spiral tails showing. Dry, not clumped. Meanwhile, wash the parsley and dry it well in a towel. Pick off the thick stems and chop the leaves fine.
Done looks like: A big pile of fine green flecks, no whole leaves left. Dice the tomatoes and cucumber small. Slice the green onions thin. Grate or mince the garlic.
In a large bowl, whisk the oil, lemon juice, garlic, salt and pepper. Add the parsley, quinoa, tomatoes, cucumber and green onion and toss.
Taste. Add more lemon or salt until it tastes bright and sharp.
Equipment
Medium pot with lid, about 2 L (2 qt) $15–35
What to look for
- Lid that fits snugly
- Thick base so it does not scorch
Skip: Glass lids that fog up are fine; copper is not needed.
Chef's knife, 20 cm (8 in) $15–50
What to look for
- Comfortable handle that does not slip when wet
- Blade you can sharpen, or a cheap one you replace every few years
Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.
Cutting board $10–30
What to look for
- At least 30 × 40 cm (12 × 16 in), so food stays on it
- Wood or plastic; plastic goes in the dishwasher
Skip: Glass or stone boards. They dull knives fast.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Wet, soggy tabbouleh | Parsley not dried, or tomato juice left in. | Dry the parsley well. Tip off extra tomato juice before mixing. |
| Bruised, black parsley | Chopped with a dull knife or chopped over and over. | Use a sharp knife and cut through the pile in long strokes, a few times only. |
| Bitter quinoa | Not rinsed. | Rinse in a fine sieve until the water runs clear. |
Versions
| Version | Changes | Per serving |
|---|---|---|
| Original | As written. Hands-on 22 min, total 40 min. | 261 kcal 6.7 g protein 5.8 g fiber 21 g net carbs 16 g fat |
| Higher protein | Add chickpeas. Hands-on 22 min, total 40 min. | 426 kcal 15 g protein 14 g fiber 41 g net carbs 19 g fat |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.