Low-Carb Tabbouleh with Quinoa
Tabbouleh is a Middle Eastern classic: a refreshing herb salad usually made with bulgur or couscous. In this lighter, low-carb take, colourful quinoa steps in to add a beautiful pop to your plate. Fresh parsley and mint team up with sesame oil and lemon juice to create that bright, intense flavour that makes this salad so irresistible.
Ingredients
- 150 g tricolour quinoa
- 1 red pepper
- 150 g cherry tomatoes
- 0.5 cucumber
- 0.5 bunch flat-leaf parsley
- 3 sprigs mint
- 3 tbsp sesame oil
- 1 lemon, juiced
- salt
- pepper
- 150 g feta, optional, cut into cubes
- 3 spring onions, optional
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 2 Servings |
|---|---|---|
| Calories | 430 kcal | 860 kcal |
| Carbohydrates | 45 g | 90 g |
| Protein | 11 g | 22 g |
| Fat | 22 g | 44 g |
| Fibre | 6 g | 12 g |
| of which sugar | 6 g | 12 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Rinse the quinoa thoroughly in a fine sieve under running water. Bring to the boil in a pan with 375 ml water, then reduce the heat and simmer gently for about 15 minutes. Take off the heat and leave to cool completely.
- Cut the pepper, cucumber and cherry tomatoes into small dice.
- Pick the parsley and mint leaves from the stalks, wash and pat dry. Finely chop with a knife.
- Squeeze the lemon.
- Combine all the ingredients in a bowl. Add the sesame oil and lemon juice and mix well. Season to taste with salt and pepper.
- Chill the salad in the fridge for at least 1 hour so the flavours can develop.
- If you like, cut the feta into cubes and scatter it over the tabbouleh just before serving.
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Nutrition facts per serving (estimate)
| Calories | 430 kcal |
|---|---|
| Carbohydrates | 45 g |
| Protein | 11 g |
| Fat | 22 g |
| Fibre | 6 g |
| of which sugar | 6 g |
Frequently asked questions
Why is this tabbouleh low-carb?
Because it uses quinoa instead of bulgur or couscous. Quinoa has a lower glycaemic load and more protein than traditional grains.
Can I make this tabbouleh ahead?
Yes. The salad tastes even better after at least an hour of chilling, as the flavours have time to mingle. It's easy to prepare the day before.
Is quinoa tabbouleh gluten-free?
Yes, quinoa is naturally gluten-free. If you have coeliac disease, just make sure all the other ingredients are certified gluten-free too.
What goes well with low-carb tabbouleh?
It's lovely as part of a mezze spread, as a side for grilled meat or fish, or as a light meal on its own.
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