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Rachel White

Quinoa Tabbouleh Bowl Recipe

A refreshing vegetarian bowl featuring fluffy quinoa tossed with parsley, tomatoes, cucumber, lemon juice, and olive oil for a light yet satisfying meal.

Print Recipe
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 servings
Calories: 360
Ingredients Method Notes

Ingredients
  

  • 1 cup uncooked quinoa
  • 2 cups water
  • 1 cup finely chopped fresh parsley
  • 1 cup diced tomatoes
  • 1 cup diced cucumber
  • 2 tablespoons finely chopped red onion
  • 3 tablespoons fresh lemon juice
  • 2 tablespoons olive oil
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ½ cup cooked chickpeas optional topping

Method
 

  1. Rinse 1 cup quinoa thoroughly using fine mesh strainer.
  2. Add quinoa and 2 cups water to saucepan.
  3. Bring mixture to boil, then reduce heat and cover.
  4. Simmer 15 minutes until water absorbs completely.
  5. Remove from heat and fluff grains gently with fork.
  6. Allow quinoa to cool slightly before mixing.
  7. In large bowl, combine chopped parsley, diced tomatoes, cucumber, and red onion.
  8. Add cooled quinoa to vegetable mixture.
  9. Drizzle lemon juice and olive oil evenly.
  10. Sprinkle salt and black pepper over mixture.
  11. Toss thoroughly until ingredients distribute evenly.
  12. Top each bowl with cooked chickpeas if desired.

Notes

Nutritional Values (Per Serving)

Calories: 360
Total Fat: 14g
Saturated Fat: 2g
Carbohydrates: 45g
Fiber: 7g
Protein: 11g
Vitamin C: 35%
Iron: 15%
Folate: 20%
Magnesium: 18%
Potassium: 12%

Additional Notes and Tips

  • Chill 20 minutes for deeper flavor.
  • Add fresh mint for brighter aroma.
  • Include diced avocado for creamier texture.
  • Adjust lemon juice for stronger tang.
  • Store refrigerated up to three days in airtight container.