Wednesday, April 14, 2010
This recipe was inspired by Chef Rachel over at thehealthycookingcoach.com where I got the idea to use quinoa instead of bulghur wheat. It has been a change that wins rave reviews from everyone who tries it.
Tabbouleh is a Middle Eastern salad dish; it makes a great meal when paired with falafel (fried chickpea patties), dolmas (stuffed grape leaves), hummus and other Middle Eastern
or Mediterranean food items.
Most tabbouleh is made with parsley and mint. In this recipe I exchanged the mint for cilantro which makes a delicious change and gives it a bit of a kick. Rich in phytonutrients, fiber, iron and magnesium the cilantro adds even more to the nutrient profile of this recipe.
Quinoa is a gluten free grain with a lot of fiber, high in B vitamins, calcium and iron; it also has balanced amino acids which gives it a good protein profile. Before you use quinoa
you need to wash it (unless you buy pre-washed) because the outer coating has saponins on it. If they don't get washed off they will make the grain taste soapy. When cooking quinoa the ratio is pretty much the same as rice, two cups of water to one cup of grain, simmered for 14-18 minutes.
2 C. cooked quinoa
1 C. finely minced cilantro
½ C. minced parsley
1 clove garlic minced
1 t. sea salt
1 C. cherry tomatoes – halved
1 red pepper, small dice
3 scallions, mostly white part, minced
3 T. fresh lemon juice
2 T. olive oil
¼ C. pine nuts
Fresh ground pepper on top
Mix it all together, stir it well.