Tabbouleh with quinoa, parsley & lemon oil

Goal: Microbiome promotion & digestive activation

Style: Oriental / vegan / gluten-free

🧬 Biochemical effect

• Quinoa: resistant starch, gut-friendly

• Parsley & mint: detoxifying, digestive

• Lemon & zest: bitter substances, vitamin C

• Olive oil: protective fats, anti-inflammatory

✅ Ingredients (1 serving)

ingredient	Crowd	Effect
Quinoa (cooked)	100 g	gluten-free, high in fiber
Flat-leaf parsley	1 bunch	rich in chlorophyll, detoxifying
Fresh mint	2 tbsp	cooling, anti-flatulent
Tomato (mild)	1 small	Lycopene, antioxidant
lemon juice	1 tbsp	digestive, vitamin C
Lemon zest (organic)	something	Bitter substances
Olive oil (virgin)	1 tbsp	inflammation-modulating
Sea salt	prize	Electrolytes, flavor
Spring onion (optional)	1 small	slightly irritating, enzyme-promoting

👩🍳 Preparation (6 steps)

1. Cook and cool quinoa

2. Finely chop herbs and spring onions

3. Dice the tomato and mix with the herbs

4. Add lemon juice, zest, salt & oil

5. Fold in quinoa and season to taste

6. Let stand for 15 minutes , serve

⏱️ Preparation time: approx. 20 min 🥣 Servings: 1🥶 Storage: max. 1 day

🧪 Nutritional values per serving

Macros	Crowd
Carbohydrates	20 g
protein	6 g
Fat	9 g

Micronutrient	Effect
Quercetin (parsley)	antioxidant, histamine-lowering
Chlorophyll	detoxifying, cell-protecting
Vitamin C	immune-boosting, bile-promoting
Bitter substances	digestive, alkalizing

🕒 Intake & Coaching Integration

• Time of day: lunch or early dinner

• Combination tip: beforehand 1 glass of water with apple cider vinegar

• Reset phase: ✅ Yes

• Module assignment: Microbiome activation / development phase

🛒 Shopping list

• 100g quinoa

• 1 bunch of parsley

• 2 tbsp mint

• 1 small tomato

• 1 small spring onion (optional)

• 1 tbsp lemon juice + zest

• 1 tbsp olive oil

• Pinch of sea salt

🔄 Variants

• Low in histamine: without tomato & onion

• Basic: only quinoa, parsley, oil & lemon

• Gourmet: with fermented beetroot & hemp seeds