Of which 5.6 g sugars and 1.9 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Vitamin C (parsley and lemon) · Complete protein (quinoa)
Allergens none
Quinoa tabbouleh
Classic tabbouleh with quinoa instead of bulgur, packed with fresh herbs.
Ingredients
- 200 g (7 oz) quinoa, uncooked
- 300 g (10½ oz) ripe tomato, finely chopped
- 200 g (7 oz) finely chopped cucumber
- 60 g (2 oz) chopped fresh parsley — plenty, it's the base of the salad
- 15 g (½ oz) chopped fresh mint
- 1 small finely chopped red onion (60 g / 2 oz)
- 4 tbsp olive oil (40 g / 1½ oz)
- 3 tbsp lemon juice (40 g / 1½ oz)
- salt and black pepper, to taste
Method
- Cook the quinoa in salted water for about 15 minutes, until the grains open up. Drain and let it cool completely.
- Finely chop the tomato, cucumber, parsley, mint and red onion.
The full method (4 steps), Rico's tip, the variations and storage are in the ebook “Vegan”. The English edition is coming soon.
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