Quinoa tabbouleh

Tabbouleh reinvented with quinoa: higher in protein and gluten-free, it keeps all the freshness of the original with its herbs, lemon and crunchy vegetables. Light, colourful and perfect to take away, it is the ideal summer lunch, and even better made ahead.

Prep time: 20 min  |  Cooking time: 15 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 218 kcal · 4 g protein · 21 g carbohydrate · 12 g fat

Ingredients

• 200 g quinoa
• 2 tomatoes
• 1 cucumber
• 1 bunch of mint and parsley
• 3 tbsp olive oil
• 2 lemons
• 1 red onion

Method

1. Cook the quinoa, drain it and leave it to cool.
2. Cut the tomatoes and cucumber into small cubes and finely slice the red onion.
3. Finely chop the mint and parsley.
4. Mix everything together with the olive oil, the juice of the lemons, salt and pepper. Chill before serving.

Nutritional benefits

By replacing the couscous with quinoa, this tabbouleh gains complete plant protein and becomes naturally gluten-free, with a lower glycaemic index. The fresh herbs (mint, parsley) provide antioxidants, vitamin C and freshness, while the tomatoes and cucumber provide fibre and water. Olive oil and lemon make a healthy, light dressing. A filling, hydrating dish, perfect for sunny days and batch cooking.

Variations and substitutions

• More protein: add chickpeas or feta.
• With bulgur wheat for a more traditional tabbouleh (not gluten-free).
• More vegetables: pepper, radishes, spring onion.
• Fruity version: pomegranate or raisins.

Storage and making ahead

Tabbouleh is best made a few hours ahead, so the flavours can mingle. It keeps for 3 days in the fridge and is ideal for lunchboxes. Freshen it up with a squeeze of lemon before serving.

💡 Good to know

Do not skimp on the fresh herbs: they are what make a good tabbouleh. Cook the quinoa al dente and cool it well so that it keeps its grain and does not turn pasty.

Read also

Discover more vegetarian recipes · vegan recipes · gluten-free recipes · healthy & balanced recipes.

The foods in this recipe: quinoa · tomatoes · cucumber · mint · parsley.

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