A Middle-Eastern classic with a South American twist. In the Middle East tabouleh is normally made with bulgur. Nothing wrong with bulgur but I thought I would change it up and use quinoa. Everyone is talking about quinoa but not everyone knows what to do with it. Also, making tabouleh with quinoa makes it gluten-free for those of you who don’t tolerate gluten well.
Delicious, very healthy and extremely simple to make. What more can I say…
A little bit about some of the ingredients first.
Quinoa is a seed native to South America that is high in protein with a well balanced amino acid profile. It is has a nice fluffy texture when cooked. For this recipe I used the type you see most commonly in stores, which is the light colored one. You can also find red and black quinoa which have a more robust texture. Also delicious.
Parsley, a very popular herb that I believe is overused (as a garnish) but under appreciated and under utilized. Parsley is very healthy, being an excellent source of Vitamin A, Vitamin C, and Vitamin K as well as good sources of folate and iron. Delivering a serious dose of antioxidants.
Lemons are another underappreciated food when it comes to health. For disease fighting and detoxification lemons pack a serious punch.
Tomatoes are another great source of antioxidants being high is Vitamin C and beta-carotene (pro-vitamin A). They also are rich in those disease preventing phytonutrients everybody is talking about.
3/4 cups quinoa, rinsed and cooked
1 tablespoon finely chopped onion
2 cups finely chopped flat-leaf parsley
juice of 1 lemon, approx. 1/4 cup lemon juice
2 medium tomatoes, diced
1/8 cup Extra Virgin Olive Oil
Approx. 1/4 teaspoon of sea salt, or to taste
Freshly ground black pepper to taste
As mentioned extremely simple.
Make sure you rinse your quinoa thoroughly.
Bring 1 1/2 cups of water to a boil and add quinoa. Reduce to med-low heat and simmer for approx 12 minutes. When the little white germ comes out of all the seeds it is ready. If there is water left just strain it. Alternatively if all the water is evaporated and the quinoa isn’t cooked just add a little bit.
Let the quinoa sit and cool when it is ready.
While your quinoa is cooking you can chop your parsley, onion, tomatoes and juice your lemon.
When your quinoa has cooled off a little bit (approx. 10-15 mins) mix the rest of your ingredients with your quinoa in a bowl.
Although I could eat the whole bowl! And don’t feel bad if you do because it is all good stuff.
Enjoy this simple but delicious treat.
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