Quinoa tabbouleh is a modern, gluten-free version of the traditional Lebanese dish. We replace bulgur wheat with quinoa, a pseudocereal considered a superfood for its complete profile of essential amino acids and its high fiber content. It is a vibrant, refreshing, and deeply aromatic salad thanks to the abundance of fresh herbs. When seasoned with Bonsalt, we bring out the freshness of lemon and mint without adding sodium, making it the perfect option for a light meal that supports cardiovascular health and keeps your energy steady.
Estimated time: 25 minutes
Difficulty: ⭐
Servings: 4 people
Ingredients
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200g quinoa (white, red, or mixed)
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1 medium cucumber
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2 ripe, firm tomatoes
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1 spring onion
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1 large bunch of fresh parsley (the star of the dish)
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1 bunch of fresh mint or spearmint
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The juice of 1 or 2 lemons (to taste)
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4 tablespoons extra virgin olive oil (EVOO)
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1 teaspoon of Bonsalt 0%
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A pinch of black pepper
Nutritional Analysis and Total Macros
Quinoa makes this salad a very well-rounded nutritional dish. Here is the breakdown per serving:
| Category | Nutrient / Component | Amount (per serving) | Benefit and Source |
| Macronutrients | Protein | 8.2g | Complete plant protein |
| Healthy Fats | 11.5g | Omega-9 (EVOO) | |
| Carbohydrates | 32.0g | Low-glycemic-index energy | |
| Key Minerals | Potassium (Bonsalt) | 490mg | Muscle and nerve health |
| Sodium (Bonsalt 0%) | 0.0mg | Blood pressure control | |
| Vitamins and Others | Dietary Fiber | 6.5g | Digestive health and satiety |
| Total Calories | 265 kcal | Light, nutrient-dense dish |
Professional Step-by-Step Preparation
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Cooking the quinoa: Rinse the quinoa under running water to remove saponin (which causes bitterness). Cook it in boiling water (2:1 ratio) for 12-15 minutes. Drain well and let it cool completely so the grains stay separate.
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Technical cut: Cut the cucumber (peeled or unpeeled, as you prefer), tomatoes, and spring onion into very small, even dice (brunoise).
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The heart of the tabbouleh: Finely chop the parsley and mint with a sharp knife. It is important not to use a processor so the herbs do not oxidize or turn into a paste.
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Aromatic dressing: In a small bowl, emulsify the lemon juice with the olive oil, black pepper, and the teaspoon of Bonsalt 0%.
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Assembly: In a large bowl, mix the cold quinoa with the chopped vegetables and herbs. Pour over the dressing and stir gently so all the flavors blend.
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Resting time (key): Let it rest in the fridge for at least 30 minutes. This allows the quinoa to absorb the aroma of the herbs and the citrusy touch of lemon.
Nutritionist's Tips
Quinoa tabbouleh is an excellent source of iron and vitamin C (found in parsley and lemon), which helps with absorption. By using Bonsalt 0%, we remove the ingredient that usually causes bloating or fluid retention in cold dishes, promoting optimal fluid balance. In addition, quinoa provides quercetin, a powerful antioxidant with anti-inflammatory properties.
It is the ideal recipe for enjoying a fresh, nutritious, and completely healthy lunch with friends or family!
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