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Make a delicious quinoa tofu tabbouleh with this easy and healthy 30 minutes recipe. A parsley salad rich in proteins, fibers & vitamins. #vegan #glutenfree
Portata lunch, one bowl, Salad
Cucina Gluten-free, Vegan
Preparazione 5 minuti
Cottura 18 minuti
Porzioni 2 servings
Calorie 244kcal
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For the quinoa tabbouleh

  • 3.5 oz fresh parsley leaves
  • 3 tbsp quinoa
  • 3/4 cup tomatoes chopped
  • scant 1/2 cup carrots chopped
  • 1/3 cup diced cucumber
  • 1 tbsp goji berries optional
  • 1 red spring onion about 2 oz
  • 2 tbsp fresh lemon juice
  • 1 tbsp extra virgin olive oil sesame oil or grapeseed oil
  • 1 tsp fresh ginger grated
  • 1/2 cup mint leaves
  • 6 small mint sprigs for garnish
  • 1 tsp salt
  • to taste fresh chili pepper sliced

For the marinated tofu

  • 1.4 oz tofu
  • 1 tsp fresh lemon juice
  • 1 tsp tamari soy sauce or balsamic vinegar + a pinch of salt
  • 1/2 tbsp extra virgin olive oil or sesame oil
  • 1/2 tbsp maple syrup or agave
  • 1/2 tsp sesame seeds optional
  • scant 1/4 tsp grated ginger or to taste


Drain and dry the tofu stick (see note)**

    For the quinoa tabbouleh

    • Place the quinoa in a sieve and rinse well with cold water.
    • Pour the quinoa into a saucepan with about double the volume of boiling water. Cover, bring to a boil and let it simmer for 15 minutes. Cook until the water has been evaporated, the quinoa is fluffy and the seeds are translucent. Let it set covered for another 10 minutes while you prepare the vegetables.
    • Wash, clean and chop all the vegetables.
    • Coarsely chop parsley and mint leaves.
    • Mix parsley, mint, tomatoes, cucumber, spring onions, goji berries, carrots and grated ginger in a large bowl, add quinoa at room temperature and drizzle with olive oil and lemon juice then season with salt.
    • Store in the fridge while you prepare the tofu.°

    For the marinated tofu

    • Cut the drained tofu stick into very small cubes and place it in a small bowl with lemon juice. Let it marinate while you prepare the sauce.
    • In a small mixing bowl, whisk together tamari, rice syrup or agave, grated ginger and sesame seeds and set aside.
    • Coat a small nonstick saucepan with olive or sesame oil, add the tofu cubes and let cook for 2-3 minutes on both sides. Lower the heat if necessary to prevent burning. Remove from the heat, add the sauce and stir to coat.
    • Remove the quinoa tabbouleh from the fridge, place marinated tofu cubes on top and garnish with mint spring and sliced chili peppers.
    • Serve immediately.


    °Tabbouleh tastes best after a few hours of refrigeration.
    Tofu should always be cooked and never eaten straight from the package.
    *Replace with cous cous or bulgur (not gluten-free)
    **To drain and dry the tofu completely, place the tofu block on a thick towel, fold it with another clean towel then top with few small plates or anything quite heavy.
    Let it sit for 30-60 minutes or overnight then marinate according to the recipe. (See photo)


    Serving: 2g | Calorie: 244kcal | Carbohydrates: 28.7g | Proteine: 7.7g | Fat: 12.8g | Colesterolo: 0mg | Fiber: 6.3g | Zucchero: 8.3g