Tabbouleh is a Middle Eastern salad of bulghur wheat mixed with chopped tomatoes, onions, parsley, mint, olive oil, and lemon juice. Bulghur is replaced by quinoa in this gluten-free version.
|3 tbsp||quinoa||30 g|
|1 bunch||Italian parsley, fresh, finely chopped||100 g|
|15 leaves||fresh mint, finely chopped||5 g|
|2||green onions/scallions, finely chopped|
|1/2||tomatoes, deseeded and diced||60 g|
|2 tsp||lemon juice, freshly squeezed|
|1 1/2 tbsp||extra virgin olive oil||23 mL|
|ground pepper to taste [optional]|
Before you start
A food processor will be very useful to chop parsley and mint.
Don't be surprised if after trimming and discarding the stems, you keep less than half the original parsley.
- Place the quinoa in a fine strainer and hold it under cold running water until the water runs clear, then drain well. To cook, use two parts liquid to one part quinoa. Combine the liquid and quinoa with salt to taste in a saucepan, bring to a boil, then reduce to a simmer. Cover and cook until the grains are translucent and the germ has spiralled out from each grain, about 15 minutes.
- Meanwhile, wash, spin-dry, and finely chop the parsley and mint leaves discarding the larger stems. Transfer to a salad bowl along with the finely chopped green onions. Toss.
- In a small bowl, whisk together the oil, lemon juice, and salt. Whisk the dressing until it is emulsified. Adjust the seasoning. Pour into the salad bowl, add the quinoa then toss well. Let the salad stand 10 min.
- Dice the tomatoes discarding the seeds, then add them to the salad, toss, and serve.
Nutrition Facts Table
per 1 Serving (150g)
% Daily Value
Servings of Canada's Food Guide1 serving of this recipe is equivalent to :
|Vegetables and Fruits :||2||servings|
|Grain Products :||¾||serving|
|Milk and Alternatives :||0||serving|
|Meat and Alternatives :||0||serving|
ClaimsThis recipe is :
- Free :
- Added Sugar, Cholesterol, Trans Fat
- Low :
- Saturated Fat, Sodium
- Source of :
- Calcium, Copper, Fibre, Niacin, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B2, Vitamin B6, Zinc
- Good source of :
- Magnesium, Manganese, Potassium, Vitamin E
- Excellent source of :
- Folacin, Iron, Vitamin A, Vitamin C, Vitamin K
- Diet-related health claims :
- Artery-healthy, Heart-healthy