Quinoa Tabouli

I love tabouli – so much so that whenever it is on a menu somewhere I always order it to give it a try.  I take issue with tabouli that is mostly grain-based.  I prefer tabouli packed with parsley – and my new favorite is from Leyla downtown on King Street (I’ll be posting my experience there soon!). There are only a few tiny bits of bulgur (I think) in their tabouli, which is so flavorful I could eat it by the bowlful.

I usually add the traditional bulgur to my tabouli, but last week I wanted to dress mine up with quinoa.  It was a winner!  It’s a definite make-again dish for an easy lunchtime main or side dish with grilled veggies or fish.

From a dietitian’s perspective, this quinoa tabouli is a nutritional powerhouse!  Quinoa is an excellent source of plant based complete protein, is rich in antioxidants as well as anti-inflammatory phytonutrients.  Parsley is rich in folate, vitamin C, Vitamin K and A (via beta-carotene), and contains an abundance of antioxidant rich flavonoids called luteolin.  Adding tomatoes and olive oil, lemon juice and green onions only add to this dish’s powerful nutrient content.  This is a salad that should not be missing from your diet!

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Quinoa Tabouli

Makes lots!  Recipe by Melissa Ohlson, MS, RD, LD

Eatwellcharleston.com

Ingredients:

1/2 cup quinoa, rinsed under running water in colander

1 cup water

6 scallions, rough chop

2 1/2 cups fresh parsley, rough chop

2 Tbsp fresh mint, rough chop

2 medium fresh tomatoes, rough chop

1/2 cup fresh lemon juice

1/3 cup extra virgin olive oil

Salt and pepper, to taste

Procedure:

1.  In a small saucepan, bring water and quinoa to a boil.  Reduce to a simmer and let cook 10-15 minutes, until all water absorbed and quinoa light and fluffy.  Set aside.

2.  Chop all vegetables and mix into a bowl.  Add cooled quinoa and mix well.

3.  Whisk together olive oil and lemon juice and drizzle over salad; mix well.  Season with salt and pepper.

4.  Serve room or refrigerator temp and enjoy!

 

 

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