Colourful Quinoa Tabouli

A superfood substitute in a classic dish

A refreshing and satisfying salad. Using quinoa in place of the traditional bulgur (cracked wheat) grain is an excellent way to make a high protein, high fiber version out of this classic Middle Eastern dish.


  • 1 cup quinoa
  • 2 cups water
  • 1/3 cup olive oil
  • ½ cup fresh lemon juice (about 2 lemons)
  • 1 tbsp cilantro, chopped
  • 1 tbsp mint, chopped
  • 1 cup parsley, chopped
  • ½ cup green onions, chopped
  • 2 ripe tomatoes, diced
  • ½ cucumber, diced
  • ½ orange or yellow pepper, diced
  • 1 can chick peas (optional)

To make:

  1. Rinse quinoa. Add quinoa, water, and a little salt to a pot, cover and bring to a boil.
  2. Reduce heat to a simmer. Cook for 10 to 15 minutes or until all water has been absorbed.
  3. While the quinoa is cooking, finely chop the tomatoes, cucumber, parsley, and scallions.
  4. Add lemon juice, olive oil and fresh herbs to the vegetable mix.
  5. Stir in cooked quinoa and add sea salt and pepper to taste. Mix well.

For best flavours, it is best to let tabouli sit in the refrigerator for a day to blend and marinate, but this is not necessary. Tabouli is traditionally served at room temperature so remove from fridge 30 to 60 minutes before serving.

Heidi says: What is fabulous about quinoa is that it cooks like a grain but it is actually a new world seed! This fact provides a clue to its high nutritional value - seeds are much more power-packed than grains like wheat. Quinoa has high levels of protein, B vitamins, lysine, iron, and potassium.