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Wheat-free Tabbouleh Salad

9 Reviews
100% would make this recipe again

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.

Preparation : 10 min Cooking : 15 min Standing : 10 min
160 calories/serving
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Diabetes-friendly
  • Artery-healthy
  • Heart-healthy

Ingredients

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
salt [optional]
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.

Method

  1. 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.
  2. 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.
  3. 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.
  4. Dice the tomatoes discarding the seeds, then add them to the salad, toss, and serve.

Nutrition Facts Table

per 1 Serving (150g)

Amount

% Daily Value

Calories

160

Fat

11 g

17 %

Saturated 1.5 g
+ Trans 0 g

8 %

Cholesterol

0 mg

Sodium

30 mg

1 %

Carbohydrate

14 g

5 %

Fibre

3 g

13 %

Sugars

2 g

Protein

4 g

Vitamin A

74 %

Vitamin C

120 %

Calcium

8 %

Iron

33 %

Servings of Canada's Food Guide

1 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

Claims

This 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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Fruits 0
Vegetables ½
Fats 2

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Members' Reviews

9 Reviews (9 with rating only ) 100% would make this recipe again