High Protein Classic Tabouli
Elevate your salad game with this vibrant and nutritious High Protein Classic Tabouli! This twist on the traditional Middle Eastern favorite swaps bulgur for protein-packed quinoa and adds hearty chickpeas to create a satisfying, wholesome dish that's perfect for healthy lunches or light dinners. Bursting with fresh parsley, mint, diced cucumber, and ripe tomatoes, this recipe delivers a bright and refreshing flavor profile complemented by a zesty lemon and olive oil dressing. Ready in just 35 minutes, this nutrient-rich quinoa tabouli is gluten-free, loaded with plant-based protein, and ideal for meal prep. Serve it chilled or at room temperature to enjoy a refreshing burst of Mediterranean goodness in every bite!
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Recipe Information
Ingredients
- 1 cup quinoa
- 2 cups water
- 1 cup canned chickpeas, drained and rinsed
- 1 bunch fresh parsley, finely chopped
- 0.5 cup fresh mint, finely chopped
- 2 medium ripe tomatoes, diced
- 1 medium cucumber, diced
- 3 stalks green onions, finely sliced
- 0.25 cup lemon juice
- 0.25 cup extra virgin olive oil
- 1 teaspoon salt
- 0.25 teaspoon ground black pepper
Instructions
Rinse the quinoa under cold water in a fine mesh sieve until the water runs clear to remove any bitterness.
In a medium saucepan, combine 2 cups of water and 1 cup of quinoa. Bring to a boil over high heat.
Once boiling, reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is cooked and all the water is absorbed. Fluff with a fork and let it cool.
In a large mixing bowl, combine the cooked quinoa with 1 cup of drained and rinsed chickpeas.
Add the chopped parsley, mint, tomatoes, cucumber, and green onions to the bowl with the quinoa and chickpeas. Mix well.
In a small bowl, whisk together 0.25 cup of lemon juice, 0.25 cup of extra virgin olive oil, 1 teaspoon of salt, and 0.25 teaspoon of ground black pepper.
Pour the dressing over the tabouli mixture and gently toss until all ingredients are well coated.
Let the tabouli sit for at least 10 minutes to allow the flavors to meld together. Adjust seasoning as needed.
Serve chilled or at room temperature as a refreshing high-protein salad.
Nutrition Facts
Calories |
1539 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 75.5 g | 97% | |
| Saturated Fat | 8.9 g | 44% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4348 mg | 189% | |
| Total Carbohydrate | 184.3 g | 67% | |
| Dietary Fiber | 30.4 g | 109% | |
| Total Sugars | 25.5 g | ||
| Protein | 51.6 g | 103% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 633 mg | 49% | |
| Iron | 26.5 mg | 147% | |
| Potassium | 2734 mg | 58% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
