Quinoa Tabbouleh Bowls
A refreshing, no-cook Mediterranean tabbouleh made with fluffy quinoa instead of bulgur for a gluten-free, heart-healthy lunch that actually gets better as it marinates.
PROTEIN 8g
CALORIES 248
P:E RATIO 3.2
TIME 20m
YIELD 5
P:E 3.2
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
3 cups cooked quinoa, cooled CARB BASE
1½ cups flat-leaf parsley, finely chopped FLAVOR
½ cup fresh mint, finely chopped FLAVOR
2 medium tomatoes, diced PRODUCE
1 English cucumber, diced PRODUCE
3 green onions, thinly sliced FLAVOR
¼ cup extra virgin olive oil FLAVOR
¼ cup fresh lemon juice (about 2 lemons) FLAVOR
1 clove garlic, minced FLAVOR
Salt and pepper to taste FLAVOR
MEAL PREP LOGISTICS
- Storage: Refrigerate in airtight containers for up to 5 days. The herbs stay vibrant for about 4 days. Do not freeze.
- Batching: The flavors develop and improve after a day in the fridge, so these are ideal for meal prep.
- Reheat: Serve cold — no reheating needed. Let sit at room temperature for 10 minutes before eating for best flavor.
EXECUTION STEPS
01
HIGH HEAT SEAR
If quinoa isn't pre-cooked, cook 1½ cups dry quinoa according to package directions and spread on a sheet pan to cool quickly.
02
HIGH HEAT SEAR
In a large bowl, combine cooled quinoa, parsley, mint, tomatoes, cucumber, and green onions.
03
VEGGIE STEAM-SAUTÉ
In a small jar or bowl, whisk together olive oil, lemon juice, garlic, salt, and pepper.
04
THE MACRO PREP
Pour the dressing over the quinoa mixture and toss until everything is evenly coated.
05
STEP 5
Taste and adjust seasoning — it should be bright and lemony.
06
STEP 6
Divide among 5 meal-prep containers and seal tightly.