Vegetarian Diets: Quinoa, Chickpea and Tofu Tabouli

Quinoa, Chickpea and Tofu Tabouli Vegetarian Recipe

Becoming a vegetarian is not your meal ticket to weight loss. Everyone is entitled to individual food choices, whatever they may be. And the choice to tread lightly on the earth is one which is nothing but admirable. But, it’s important to note that vegetarians more often than not carry more weight than those who eat meat. It’s unfortunate but true that these days a vegetarian is most likely to have a less than perfect diet, maybe even worse than many omnivores.

Adopting a vegetarian diet does not guarantee a trim, taut and lithe bod. In fact, the modern vegetarian diet is likely to consist of substitute, off the shelf, ready-made, fake-meat proteins that will only add bulk. Why? Mainly, because they contain added sugar, gluten and other high allergenic proteins, oil and fats, and artificial flavoring.

This does not have to be the case! It is still possible to eat well as a vegetarian. Any healthy diet involves careful planning and mindful choices, a knowledge of what and where to find better food options, and how to put these to use in the kitchen.


Quinoa the grain is high in calcium, iron and protein, whilst being low in calories. You can buy quinoa readily from the health food section of supermarkets and all health food stores. It has roughly half the calories of rice, contains a mass of essential amino acids, is low GI (meaning it’s burned slowly by the body without highs and lows) and is gluten free. It is available in it’s grainy form suitable to be used like rice, and is also great in flour form to be used in baking.

Quinoa, Chickpea and Tofu Tabouli

*Option to omit the tofu

Serves 1

365 calories per serve

1/4 cup quinoa

75 g firm tofu, cubed

½ can x 400g can chickpeas, rinsed, drained

1 handful fresh mint, leaves washed, finely chopped

1 handful fresh continental parsley, washed, finely chopped

1 ripe tomatoes, coarsely chopped

1 cloves of garlic, crushed – added for immune boosting properties

2 green spring onions, trimmed and thinly sliced

Fresh lemon juice

1 tsp Mirin, Japanese Rice Wine

Coconut oil

Cook the quinoa, covered over low heat in a saucepan with ½ cup of water until all liquid is absorbed, this may take an average of 10 minutes over low heat. Transfer to a bowl to cool.

Meanwhile, heat coconut oil in frying pan over medium heat. Add tofu and cook for 2 minutes each side or until golden. Towards the end of the cooking time add a dash of mirin to caramelize the tofu.  Add the tofu, chickpeas, mint, parsley, tomato and spring onion to the quinoa and combine. Mix through lemon juice and season with unbleached sea salt or sea salt flakes.

Courtenay Perks has a genuine passion for whole-food cooking, holistic nutrition, fitness, and healthy living. A mother of 3, qualified chef and vegetarian; her approach is clean foods for the whole family, which aid the body to function efficiently to help it stay naturally lithe and fit.



Instagram: @clementineandcoconutpantry