The Raw Cooked Vegan

Sunday, September 5, 2010

Quinoa Tabbouleh Salad

Quinoa Tabbouleh (also spelled Tabouli, Tabbouli, Tabouleh)

Tabbouleh is one of my favorite foods (made my way). Traditional Lebanese tabbouleh is made with bulgur wheat and usually has more parsley than grains. I like it the other way around...lots of grains, not as much parsley. I also like to make it with quinoa instead of bulgur wheat.

If you don't know what quinoa is, or have never prepared it, I urge you to try it!  You can pretty much use it in place of rice in any dish. You can find it at your health food store, either in bulk or packaged in a box. Some big grocery chains are now adding "organic" sections to their stores, where you might be able to find it. It comes in red and white and sometimes you can find it in black.

Dry Quinoa

Quinoa (pronounced Keen-Wah) is one of the most nutritious grains out there. It's actually considered a seed (but I will call it a grain here). It is an ancient Inca grain that is 12 to 18 percent protein (almost twice the amount of brown rice). It's gluten-free, has a high magnesium and iron content and is a great source of fiber. It's a tiny little grain, comparable to the size of sesame seeds. Quinoa has a coating on the outside called saponin, and you will need to be sure to first soak, then rinse it thoroughly with your kitchen sprayer through a fine mesh strainer, otherwise it can leave a bitter-like taste. (I have never had that problem). Check the quinoa product when you buy it. Some boxes already "pre-wash it", so you don't have to rinse. It's not at all complicated, so don't let the rinsing stuff scare you off.

Quinoa Tabbouleh Salad

1 cup white quinoa, soaked 10-15 minutes then rinsed thoroughly
1 and 3/4 cups water
1 ripe tomato, diced
1/4 cup fresh flat leaf parsley, chopped
2 TBS green onions (green part only)
1/2 of small sweet onion, diced
1/2 cup pitted kalamata olives, chopped
4 TBS olive oil
1/3 cup fresh squeezed lemon juice
1/2 tsp sea salt
1 garlic clove, minced (or 1/4 tsp garlic powder)

Bring water and quinoa to a boil. Reduce heat, cover and simmer 12-15 minutes. Remove from heat and let stand for 5 minutes. Fluff with fork and transfer to bowl to cool.

In a lidded jar, combine olive oil, lemon juice, garlic and salt. Shake until mixed well. Add tomato, parsley, onion and olives to cooled quinoa. Pour olive oil mixture over top and stir to combine.

I LOVE this spooned on a soft spelt tortilla with some Hummus Perfection.
A perfect lunch box item!

No comments: