Recipe description
February 18, 2026
Quinoa Tabbouleh with Chickpeas
A fiber-rich quinoa tabbouleh with chickpeas for gut-friendly eating
Plant Based
92%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from quinoa, chickpeas, and vegetables.
- Colorful herbs and veggies provide polyphenols and dietary diversity.
- Balanced plant-based protein with whole grains for steady energy.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Quinoa
1
serving spoon
Chickpea
1
tablespoon
Parsley
1
tablespoon
Tomato
1
piece
Cucumber
1
bowl
Oil, olive
1
tablespoon
Lemon juice
1
teaspoon
Instructions
1
Rinse quinoa under cold water, then cook according to package instructions until fluffy.
2
In a large bowl, combine cooked quinoa, drained chickpeas, diced red bell pepper, diced cucumber, chopped parsley, and chopped mint.
3
In a separate small bowl, whisk together lemon juice, olive oil, salt, and pepper.
4
Pour dressing over the salad and toss gently to combine.
5
Serve immediately or refrigerate for later. Enjoy cold or at room temperature.
More Recipes For Your Gut
Nutrition
340 kcal
Calories
12 g
Protein
40 g
Carbohydrates
9 g
Fiber
6 g
Sugar
14 g
Fat
2 g
Saturated fat
0.5 g
Salt
FAQ
Is this dish gluten-free?
Quinoa is naturally gluten-free, but watch for cross-contamination with gluten-containing foods or utensils.
Is this recipe vegan?
Yes. It’s entirely plant-based.
How long does it take to make?
About 30–40 minutes total (including quinoa cooking).
How should I store leftovers and how long do they last?
Store in a sealed container in the fridge for 3–4 days.
Can I eat it warm?
It’s best cold or at room temperature, but you can gently warm it if you prefer.
What are the main nutrients or health benefits?
Good source of plant protein (quinoa + chickpeas), fiber, and polyphenols that support digestion.
Can I customize or substitute ingredients?
Yes: swap quinoa for millet or brown rice; substitute chickpeas with lentils or add more vegetables; adjust herbs and lemon to taste.
Is it suitable for packed lunches?
Yes, it travels well and tastes good cold or at room temperature.
How should I adjust flavor or seasoning?
Season with lemon juice, fresh herbs, and salt; taste and adjust as needed.
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