Lunch

Quinoa Tabbouleh with Chickpeas

Name: Quinoa Tabbouleh with Chickpeas
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 120 g Cooked quinoa; 100 g Chickpeas, tinned and drained; 120 g Tomato; 80 g Cucumber; 30 g Spring onion; A whole bunch, about 40 g, finely chopped Fresh parsley; A small handful, chopped Fresh mint; Juice of a lemon Lemon juice; 5 g Olive oil

Tabbouleh the proper way round, mostly parsley, with quinoa in place of bulgur and chickpeas for the protein. Plant-based, 345 kcal.

Calories: 345kcal
Protein: 14g
Fat: 11g
Carbs: 48g

Per serving, makes 1. 15 minutes of work. Published 8 September 2026.

Allergens

None of the fourteen declared allergens is in the ingredient list as written.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Cooked quinoa120 g
Cooked weight. Dry quinoa roughly triples.
Chickpeas, tinned and drained100 g
Drained weight. A 400 g tin drains to about 240 g.
Tomato120 g
Cucumber80 g
Spring onion30 g
Fresh parsleyA whole bunch, about 40 g, finely chopped
Fresh mintA small handful, chopped
Lemon juiceJuice of a lemon
Olive oil5 g

Method

Chop the parsley and mint finely, stalks and all for the parsley. Take the seeds out of the tomato and dice the flesh small, and dice the cucumber to match.
Toss the quinoa with the lemon juice, olive oil and a good pinch of salt while it is still slightly warm, so it takes the dressing in.
Fold everything else through and let it sit ten minutes. It should look green with flecks of quinoa, not the other way round.

Worth knowing

Quinoa keeps this without gluten, which bulgur does not. The chickpeas bring the protein to 14 g, which is modest for a lunch, and it is a light one by design. Feta on top, 30 g, adds about 80 kcal and 5 g of protein.
It improves overnight and packs well. Add the tomato on the day if you can; it weeps into the grain after a few hours.

Other lunch recipes that share ingredients with this one, or every lunch between 300 and 450 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.