Recipes · Lunch
Quinoa Chickpea Tabbouleh
A bright, herb-heavy grain salad that gets better in the fridge — lunch sorted for days.
30 mineasy4 servings$middle easternVeganVegetarianGluten-freeDairy-freeHigh fiberMeal prep
Why it earns its place. Parsley by the handful, quinoa, and chickpeas: 9 g fiber, plant protein, and it holds for four days.
Ingredients · 4 servings
- 180 gquinoa — rinsed
- 1 x 400 ml cancanned chickpeas — drained and rinsed
- 2 big bunchesflat-leaf parsley — finely chopped — it's the star
- 1 small bunchfresh mint — chopped
- 250 gcherry tomatoes — quartered
- 1 mediumcucumber — diced small
- 3 stalksgreen onions — sliced
- 3 tbspolive oil
- 1.5 wholelemon — juiced
No major allergens among the listed ingredients — always check labels, brands vary.
Method
- Cook quinoa in salted water until the little tails uncurl; drain well and spread to cool.15 min
- Meanwhile chop everything green, plus the tomatoes and cucumber.
- Toss quinoa, chickpeas, vegetables, and herbs with olive oil, lemon juice, and a good pinch of salt and pepper.
- Taste — tabbouleh should be lemony and bold. Adjust and serve, or pack it up.
Nutrition per serving
360calories
12 gprotein
46 gcarbs
14 gfat
9 gfiber
1.8 gsat fat
310 mgsodium
0 gadded sugar
Editorial estimates per serving. Counts 8 different plants toward your weekly variety.
Make it yours
cultureBulgur is traditional if gluten isn't a concern — same quantity
availabilityWhite beans instead of chickpeas
costSkip mint and double parsley if that's what the store has
Storage. Fridge 4 days — the flavors deepen by day two. Stir before serving.
Batching. Doubles easily; keep dressing-heavy so the quinoa stays lively.
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