⏱ 35 min totalQuinoa Tabbouleh with Feta
Per 1 serving · 240 g · 10 ingredients
of a 2,000 cal day
- Protein9.6g14% of calories
- Carbs21g31% of calories
- Fat16g55% of calories
At a glance
One serving of Quinoa Tabbouleh with Feta (240 g) has 261 calories, with 9.6 g of protein, 21 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (55% of calories). It is high in Vitamin K (34% DV), riboflavin (b2) (33% DV) and Vitamin B6 (28% DV). Keep an eye on sodium and saturated fat, which provide 28% and 34% of the daily value.
High in
20%+ of the daily value
- Vitamin K34%
- Riboflavin (B2)33%
- Vitamin B628%
- Folate (B9)21%
- Vitamin B1226%
- Calcium24%
Good source of
10–19% of the daily value
- Dietary fiber12%
- Vitamin A11%
- Vitamin C16%
- Vitamin E12%
- Thiamine12%
- Pantothenic acid14%
Watch
20%+ of the daily value
- Sodium28%
- Saturated fat34%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 🥄¼ cup Water
⅛ cup Quinoa- 🥄⅛ tsp Salt
0.03 cup Lemon juice
¹⁄₁₆ cup Olive oil
⅛ cup, chopped Scallions
⅛ cup Spearmint
⅛ cucumber Cucumber
¼ cup, chopped or sliced Tomatoes
¼ cup, crumbled Feta cheese
Directions
- 1
Pour 2 cups of water into a medium saucepan and bring to a boil. Add the quinoa and 1 tsp of salt, then lower the heat and simmer for 15 minutes, covered. Drain and place in a bowl. Stir in lemon juice, olive oil, and additional salt to taste.
- 2
In a large bowl, combine scallions, mint, cucumber, tomatoes, and a pinch of salt and pepper. Add the cooked quinoa and mix well. Add the feta cheese just before serving. Enjoy!
Vitamins & minerals
Amounts for 1 serving (240 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 97 μg | 11% |
| Vitamin C | 14 mg | 16% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 40 μg | 34% |
| Thiamine | 0.1 mg | 12% |
| Riboflavin (B2) | 0.4 mg | 33% |
| Niacin | 1 mg | 7% |
| Vitamin B6 | 0.4 mg | 28% |
| Folate (B9) | 82 μg | 21% |
| Vitamin B12 | 1 μg | 26% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 27 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 238 mg | 24% |
| Iron | 3 mg | 38% |
| Potassium | 400 mg | 9% |
| Magnesium | 69 mg | 16% |
| Phosphorus | 255 mg | 36% |
| Zinc | 2 mg | 19% |
| Copper | 0.2 mg | 24% |
| Manganese | 1 mg | 28% |
| Selenium | 8 μg | 14% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 50 μg | — |
| Arginine | 0.5 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 297 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,158 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 47 μg | — |
| Serine | 1 g | — |
| Starch | 11 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 261 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 50minWalking (3.5 mph)
- 31minCycling (moderate)
- 22minRunning (6 mph)
- 37minSwimming laps
Common questions
How many calories are in Quinoa Tabbouleh with Feta?
One serving of Quinoa Tabbouleh with Feta (1 serving) has 261 calories, which works out to 109 calories per 100 g. That is about 13% of a 2,000-calorie day.
Is Quinoa Tabbouleh with Feta high in protein?
Not especially. It has 9.6 g of protein per serving, and protein supplies 14% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Quinoa Tabbouleh with Feta keto-friendly?
It is hard to fit into a strict keto diet. One serving has 17 g of net carbs and 31% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Quinoa Tabbouleh with Feta?
644 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Quinoa Tabbouleh with Feta?
3.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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