Sprouted-Quinoa Tabbouleh Salad

Sprouted-Quinoa Tabbouleh Salad

Tabbouleh is a Middle Eastern salad of bulghur wheat mixed with chopped tomatoes, chives, parsley, mint, olive oil, and lemon juice. Bulghur is replaced by sprouted quinoa in this no-cook version.

2 servings
Rest 16 h
Preparation 10 min

Standing 10 min

360 calories per serving 


6 tbsp quinoa   65 g
1 1/2 tbsp fresh cilantro, finely chopped   3 g
1 bunch Italian parsley, fresh, finely chopped   100 g
15 leaves fresh mint, finely chopped   5 g
2 green onions/scallions, finely chopped   30 g
1/2 tomatoes, deseeded and diced   60 g
1/2 cucumbers, medium size, diced   130 g
4 tsp lemon juice, freshly squeezed   1/2 lemon
3 tbsp extra virgin olive oil   45 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
2 tbsp sunflower seeds   16 g

Before you start

A food processor will be very useful to chop parsley and mint.

Don't be surprised if after trimming and discarding the stems, you keep less than half the original parsley.


  1. Place the quinoa in a fine strainer and hold it under cold running water until the water runs clear. Transfer to a bowl and cover with water. Let soak overnight, or about 8-12 h. The next morning, rinse the quinoa using a strainer. Leave it in the strainer and let rest in a dark place all day, about 8 h. Once the quinoa has sprouted, rinse it once again. The sprouted quinoa is now ready to be used.
  2. Wash, spin-dry, and finely chop the cilantro, parsley and mint leaves discarding the larger stems. Transfer to a salad bowl along with the finely chopped green onions, then toss.
  3. In a small bowl, whisk together the oil, lemon juice, and salt. Whisk the dressing until it is emulsified. Adjust the seasoning. Pour into the salad bowl, add the sprouted quinoa then toss well. Let the salad stand 10 min.
  4. Dice the tomatoes and cucumber, discarding the seeds, then add them to the salad, toss. Sprinkle with sunflower seeds then serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (280g)


% DV*

* DV = Daily Value




27 g

41 %

Saturated 3.5 g
+ Trans 0 g

17 %


0 mg


40 mg

2 %


26 g

9 %


5 g

21 %


3 g


7 g

Vitamin A

80 %

Vitamin C

130 %


10 %


45 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 3 servings
Grain Products: serving
Milk and Alternatives: 0 serving
Meat and Alternatives: ¼ serving

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Free :
Added Sugar
Low :
Source of :
Calcium, Selenium, Vitamin B2, Vitamin B6
Good source of :
Copper, Fibre, Niacin, Pantothenic Acid, Phosphorus, Vitamin B1, Zinc
Excellent source of :
Folacin, Iron, Magnesium, Manganese, Potassium, Vitamin A, Vitamin C, Vitamin E, Vitamin K

More info

This recipe is in the following categories: Rice/Grain | Tomatoes | Vegetables | First courses/Appetizers | Salads | Halal | High Fibre | High Iron | Kosher | Low Sodium | Vegan | Vegetarian | No Cook | Buffet | Middle Eastern

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