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Quinoa Tabbouleh

  

Traditionally tabbouleh is made with wheat and is more of a garnish with high amounts of parsley. However. this gluten-free version uses quinoa* instead of wheat and less parsley to make for a tasty, healthy and colorful side dish which will go well with just about any meal. If you would like to try the dish as a main course, add some healthy chicken (preferably cage free organic).

*If you have not tried quinoa yet, this would be a great dish to start with. Take a look at this quote from WHFoods.com:

“A recently rediscovered ancient “grain” native to South America, quinoa was once called “the gold of the Incas,” who recognized its value in increasing the stamina of their warriors. Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Not only is quinoa’s amino acid profile well balanced, making it a good choice for vegans concerned about adequate protein intake, but quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. In addition to protein, quinoa features a host of other health-building nutrients. Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorous, this “grain” may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.”

Ingredients

2 cups of quinoa
3 cups of water
1 cup fresh flat-leaf parsley leaves, roughly chopped (1 bunch)
1 bunch green onions, finely chopped
1 cucumber, deseeded, peeled and chopped
1/2 cup chopped tomatoes
1 red pepper, chopped
6 tablespoons fresh lemon juice
6 tablespoons extra-virgin olive oil
1 1/2 teaspoons salt
1/4 teaspoon black pepper

(As always, choose organic content and fresh content as much as possible for the healthiest recipe.)

 

Instructions

1. Soak the quinoa overnight in water with a 1-2 tablespoons of lemon, whey, buttermilk or other acidic element. Rinse in the morning in a fine sieve. (If you aren’t going to soak your quinoa, cook with 4 cups of water. The quinoa will absorb water as it soaks, so you don’t need as much when you cook it. You may have to play around with the amount of water to cooking water to get it just right.)

2. Cook soaked and rinsed quinoa in the three cups of water by bringing it to a boil in a medium size pot and then turning down the heat and simmering for 10-15 minutes covered. The quinoa should be tender and look “sprouted” and the water should be absorbed. If the quinoa seems to be cooked through and there is still a little water left, you can pour off. Cool quinoa by running cold water over it in a fine sieve and draining well or placing in the refrigerator for several hours.

3. After the quinoa is cooled, add the chopped vegetables to the quinoa. Mix together the lemon juice, olive oil, salt and pepper and pour over quinoa and veggies. Toss together and adjust with salt and pepper. Serve at room temperature or cold.

Serves 6-8

Original recipe and image source: http://www.thenourishinggourmet.com/2008/04/quinoa-tabbouleh-2.html

To return to our list of Healthy Recipes, click HERE.

  

    

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