Quinoa Tabbouleh Wraps

If you like tabbouleh, you’ll be a fan of these Quinoa Tabbouleh Wraps. Quinoa (KEEN-wah) is a tiny grain, often called “super grain” because it’s rich in so many nutrients, particular protein and all nine essential amino acids. The most common color of quinoa is white, which is what I used in this recipe. If you’re looking for other options, red quinoa has a richer taste. Black quinoa has an early flavor. Rainbow quinoa is a mixture of red, white and black.

Usually tabbouleh seems time consuming to prepare, but this recipe only takes 35 minutes from start to finish. Start with cooked quinoa and add tomatoes, cucumber, bell peppers, fresh parsley, green onions,  fresh lemon juice, good olive oil, black pepper and stir. It is that easy. This recipe is perfect for a healthy lunch or light dinner. It can also be completely gluten-free, using gluten-free tortilla wraps.

Feel free to half this recipe if you only are serving two people. If you make the entire recipe, the quinoa mixture is great as a healthy side. I like to eat one wrap and spoon the rest over mixed greens. Enjoy and have a great rest of your week! Alison

Excerpted from 400 Best Sandwich Recipes by Alison Lewis © 2012 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved: Not to be reprinted without publisher permission.


Quinoa Tabbouleh Wraps

Cook Time:

15 minutes

Prep Times:

20 minutes


4 servings


1 cup quinoa, rinsed and drained
1⁄2 tsp salt
3 cups chopped tomatoes (about 3 medium)
11⁄4 cups finely chopped cucumber
3⁄4 cup chopped red bell peppers
3⁄4 cup chopped green bell peppers
2 tbsp chopped green onions
2 tbsp chopped flat-leaf Italian parsley
1⁄3 cup freshly squeezed lemon juice
1⁄4 cup olive oil
Salt and freshly ground black pepper, optional
4 (8-inch) whole wheat or flour tortillas
4 lettuce leaves


1. In a large saucepan over high heat, bring 2 cups water, quinoa and salt to a boil. Reduce heat and simmer for 15 minutes. Drain well and let cool.

2. In a large bowl, combine tomatoes, cucumber, red and green bell peppers, green onions and parsley. Drizzle with lemon juice, olive oil, and salt and pepper, if using.

3. Place tortillas on a work surface. Line each tortilla with a lettuce leaf. Spread quinoa mixture equally in center of tortillas over lettuce leaves. Fold both edges over filling. Roll up and serve immediately.

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