Sides & Snacks· Mediterranean

Quinoa Tabbouleh

Name: Quinoa Tabbouleh
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 1 cup cooked quinoa, cooled; 1 cup chopped parsley; 1 tomato, diced; 1/2 cucumber, diced; 2 tbsp olive oil; 1 lemon, juiced; Salt and pepper to taste

Bright herb salad of quinoa, parsley, tomato and lemon.

MediterraneanHigh-FiberVeganGluten-FreeDairy-Free

🧺 You have 0/7 tracked ingredients — missing Quinoa, Parsley, Tomato, Cucumber +3.

4Serves

15mPrep

15mCook

30mTotal

EasyLevel

Ingredients

Make

servings

·1 cup cooked quinoa, cooled~185 g↗ Quinoa
·1 cup chopped parsley~60 g↗ Parsley
·1 tomato, diced~123 g↗ Tomato
·1/2 cucumber, diced~150 g↗ Cucumber
·2 tbsp olive oil~27 g↗ Olive Oil
·1 lemon, juiced~47 g↗ Lemon
·Salt and pepper to taste~1 gSalt

Steps

1Combine the cooled quinoa, parsley, tomato and cucumber.
2Whisk olive oil, lemon juice, salt and pepper.
3Pour over the salad and toss.
4Chill 15 minutes to let the flavors meld.

Tips

💡Use lots of parsley — it should taste like an herb salad with quinoa, not the reverse.

Nutrition · 1 serving (~148 g)

🔥 Calories135

🥩 Protein3.0g6% DV

🍞 Carbs14g5% DV

🥑 Fat7.9g10% DV

🌿 Fiber2.4g8% DV

Sugar 2.2 gSodium 111 mg

Vitamins

Vitamin K256mcg213%

Vitamin C30mg33%

Folate58mcg14%

Vitamin E1.4mg10%

Thiamin0.10mg8%

Vitamin B60.14mg8%

Riboflavin0.08mg6%

Vitamin A51mcg6%

Niacin0.62mg4%

Minerals

Manganese0.40mg17%

Copper0.15mg17%

Magnesium46mg11%

Iron1.8mg10%

Phosphorus99mg8%

Zinc0.78mg7%

Potassium306mg7%

Calcium39mg3%

Selenium1.4mcg3%

Estimated per serving — for guidance, not a measured label.

What drives the score

86/100

Grade A

Nutrient density33/35

Protein quality6/15

Fiber5/10

Healthy fats10/10

Bioactives15/15

Glycemic impact9/10

Bioactives

luteinoleocanthalflavanolsquercetinlycopeneapigenin

What's in it — ingredient scores

This recipe scores 86 / A — the blend of the ingredients below. Whole-food ingredients carry their own health score (tap one to explore it); pantry staples and seasonings don't.