Wheat-free Tabbouleh Salad

Wheat-free Tabbouleh Salad

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.

2 servings
Preparation 10 min
Cooking 15 min

Standing 10 min

160 calories per serving 


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   30 g
1/2 tomatoes, deseeded and diced   60 g
2 tsp lemon juice, freshly squeezed   1/4 lemon
1 1/2 tbsp extra virgin olive oil   23 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

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

Nutrition Facts

per 1 serving (150g)

Amount

% DV*

* DV = Daily Value

Calories

160

Fat

11 g

17 %

Saturated 1.5 g
+ Trans 0 g

8 %

Cholesterol

0 mg

Sodium

35 mg

1 %

Carbohydrate

14 g

5 %

Fibre

3 g

13 %

Sugars

2 g

Protein

4 g

Vitamin A

70 %

Vitamin C

120 %

Calcium

8 %

Iron

35 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 2 servings
Grain Products: ¾ serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

More info

Claims

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

More info


This recipe is in the following categories: Tomatoes | Vegetables | First courses/Appetizers | Salads | Artery-healthy | Diabetes-friendly | Halal | Heart-healthy | High Iron | Kosher | Low Cholesterol | Low Saturated Fat | Low Sodium | Vegan | Vegetarian | No Cook | Buffet | Middle Eastern

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