Lemony Quinoa Tabbouleh

Lemony Quinoa Tabbouleh is a gluten-free protein packed alternative to the classic, normally made with bulgur wheat. This version of has a couple more untraditional ingredients, namely cucumber and lemon zest, making this tabbouleh a light refreshing side dish. Serve with a light white fish or barbecue chicken.

Featured Ingredients

Quinoa is a pseudograin and one of the few plant sources of complete protein. In addition, this popular gluten-free grain delivers at least 10% or more of the daily value of 16 different nutrients including vitamins, minerals, phytonutrients, protein, and fiber!

Parsley is not just for decoration! It’s a super nutrient-dense food and a top food source of vitamin K, providing 205% DV per ¼ cup serving. Vitamin K is essential for blood clotting, bone metabolism, cellular function and more.

Tomatoes and tomato-based products are considered the major source of carotenoid intake in most countries. The predominant carotenoids present in tomato include β-carotene and lycopene (which gives them their red color and is a potent antioxidant associated with numerous health benefits).  Cooking significantly increases the bioavailability of lycopene and β-carotene.

Quinoa Nutrients

Parsley Nutrients

Tomato Nutrients

Lemony Quinoa Tabbouleh

Nutrivore Score: 282

Prep Time 30 minutes minutes

Total Time 30 minutes minutes

Servings 7

Calories 242kcal

Print Recipe Pin Recipe

Ingredients

• 1 cup quinoa
• 1 1/2 cup water
• 1 lemon zest
• 3 tablespoons lemon juice freshly squeezed
• 1/2 cup olive oil
• 1/2 teaspoon salt
• 1 cup tomato finely diced (about 6 small)
• 1 cup cucumber English hothouse (about 1/2 for 1 cup)
• 1 cup green onions finely minced white and green parts (3 scallions)
• 1 cup parsley finely minced (about 1 large bunch or 2 small)
• 1//8 cup mint finely minced (about 10 to 15 leaves)

Instructions

• Make quinoa on the stove top by bringing 1 cup quinoa and 1 1/2 cups water to a boil. Reduce to a simmer, cover, and cook for 15 minutes until water is absorbed. Alternatively, make quinoa in a pressure cooker by placing the water and quinoa in the insert and set the cooker to a high temperature pressure for 2 minutes, natural release for 10 minutes, and then quick release. Note: this is slightly less water than is normally called for so the dressing can absorb.
• While the quinoa is cooking, make the dressing by combining lemon zest and lemon juice in a small bowl. Wisk in 1/2 cup olive oil. Stir in 1/2 teaspoon salt and set aside.
• When quinoa is done cooking spread it out on a parchment lined sheet pan, fluff with a fork. Drizzle in a few tablespoons of the dressing, fluff again with a fork, and put it in the refrigerator to cool as you prep the rest of the ingredients.
• Deseed and finely dice 6 small tomatoes or until you have 1 cup of tomatoes. Place diced tomatoes in a sieve and let drain over a bowl.
• Finely dice 1 cup of cucumber and 1 cup of green onions. Finely mince the parsley for cup and the mint for 1/8 cup.
• Place chilled quinoa in a medium size mixing bowl and stir in all of the rest of the ingredients. Stir in the remaining dressing.

Nutrition

Nutrition Facts

Lemony Quinoa Tabbouleh

Amount per Serving

Calories

242

% Daily Value*

Fat

 

17

g

26

%

Saturated Fat

 

2

g

13

%

Polyunsaturated Fat

 

2

g

Monounsaturated Fat

 

12

g

Sodium

 

179

mg

8

%

Potassium

 

313

mg

9

%

Carbohydrates

 

19

g

6

%

Fiber

 

3

g

13

%

Sugar

 

1

g

1

%

Protein

 

4

g

8

%

Vitamin A

 

1094

IU

22

%

Vitamin C

 

21

mg

25

%

Calcium

 

44

mg

4

%

Iron

 

2

mg

11

%

* Percent Daily Values are based on a 2000 calorie diet.

Notes

Besides quinoa, other gluten-free options are rice and millet.