High Protein Tabouleh
Elevate your tabouleh game with this High Protein Tabouleh recipe, a modern twist on the classic Middle Eastern favorite. Packed with nutrient-rich quinoa, hearty chickpeas, and fresh, vibrant vegetables like tomato, cucumber, and green onion, this dish is not only bursting with flavor but also loaded with plant-based protein. A zesty dressing made from fresh lemon juice, olive oil, garlic, and aromatic ground cumin ties it all together, making every bite a refreshing delight. Perfect as a light meal or a healthy side dish, this protein-powered tabouleh is quick to prep—ready in just 35 minutes—and serves up a satisfying blend of taste and nutrition. Store leftovers in the fridge for a go-to healthy option throughout the week. Whether you’re vegan, vegetarian, or simply looking to add more wholesome meals to your rotation, this quinoa tabouleh is sure to become a favorite!
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Recipe Information
Ingredients
- 1 cup (uncooked) quinoa
- 2 cups water
- 1 cup canned chickpeas (rinsed and drained)
- 1 cup flat-leaf parsley (finely chopped)
- 0.5 cup fresh mint leaves (finely chopped)
- 2 medium-sized tomato (diced)
- 1 medium-sized cucumber (diced)
- 0.25 cup lemon juice (freshly squeezed)
- 0.25 cup extra virgin olive oil
- 2 stalks green onion (finely sliced)
- 1 clove garlic clove (minced)
- 0.5 teaspoon ground cumin
- 0.5 teaspoon (or to taste) salt
- 0.25 teaspoon (or to taste) black pepper
Instructions
Rinse the quinoa thoroughly under cold water using a fine mesh sieve to remove any bitterness.
In a medium pot, combine the quinoa and 2 cups of water. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for 15 minutes or until the quinoa is tender and the water has been absorbed.
Remove the quinoa from the heat, fluff it with a fork, and let it cool to room temperature.
While the quinoa is cooling, prepare the vegetables. Finely chop the parsley and mint leaves, dice the tomatoes and cucumber, and slice the green onions.
In a large mixing bowl, combine the cooled quinoa, chickpeas, parsley, mint, tomatoes, cucumber, and green onions. Stir gently to mix.
In a small bowl, whisk together the lemon juice, olive oil, minced garlic, ground cumin, salt, and black pepper. Taste and adjust seasoning as needed.
Pour the dressing over the quinoa mixture and toss until everything is evenly coated.
Let the tabouleh sit for at least 10 minutes to allow the flavors to meld together.
Serve chilled or at room temperature as a light meal or side dish. Store leftovers in an airtight container in the refrigerator for up to 3 days.
Nutrition Facts
Calories |
1634 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 77.0 g | 99% | |
| Saturated Fat | 8.8 g | 44% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2847 mg | 124% | |
| Total Carbohydrate | 195.3 g | 71% | |
| Dietary Fiber | 35.1 g | 125% | |
| Total Sugars | 25.0 g | ||
| Protein | 57.3 g | 115% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 718 mg | 55% | |
| Iron | 37.9 mg | 211% | |
| Potassium | 3041 mg | 65% | |
*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.
