Quinoa Tabbouleh
High protein quinoa substitutes for traditional bulgur wheat in this quinoa and parsley tabbouleh. Tabbouli, tabouli, whichever the spelling, this is a fabulous and easy to make parsley and grain salad.
Tabbouli salad, which is sometimes served warm, is from the Middle East. The usual mix-ins, whatever the grain, are chopped tomatoes, onions, parsley, mint and lemon juice. In this recipe I’ve added arugula and carrots–because they are in our Ranui CSA box this week.
Quinoa is considered a complete protein because it contains all 8 essential amino acids. It’s also higher in unsaturated fats and lower in carbohydrates than most grains. You can also use red, or tri-color quinoa, I used regular quinoa this time.
well-chopped parsley
Remember to rinse the quinoa well as this will get rid of the saponin it contains. Saponin is a natural pesticide quinoa produces so birds won’t eat it. It doesn’t harm humans; it just makes the quinoa bitter if not rinsed well. Update: I learned recently that quinoa sold commercially has already been rinsed.
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Ingredients
- 1 cup quinoa
- 2 cups water
- 1 bunch fresh parsley leaves
- 1 bunch fresh mint leaves
- 2 tablespoons finely chopped arugula leaves
- 2 medium tomatoes, chopped, or 1 pint cherry tomatoes, cut into 1/2-inch wedges
- ½ cup grated carrots
- 1/3 cup freshly squeezed lemon juice
- 1/2 cup extra virgin olive oil
- 2 cloves garlic, minced
- 1 teaspoon Real Salt
- Pinch cayenne pepper
Instructions
- In a medium saucepan, bring the water to a boil. Stir in the quinoa and bring to a boil. Reduce the heat to low and simmer until the water is absorbed, about 30 minutes. (Just as with rice, do not stir—tilt the pan to see if there is any water left.) Set aside.
- Meanwhile, trim and discard the parsley and mint stems. Chop, chop, chop the leaves until they are very fine, no piece larger than the head of a pin.
- Transfer the quinoa to a bowl, fluffing with a fork. Stir in the chopped parsley and mint, arugula, carrots and tomatoes.
- In a small bowl, whisk the lemon juice, oil, garlic, salt and cayenne. Pour over the quinoa and toss well. Season to taste with more salt and lemon juice, if desired. Cover and refrigerate for at least 30 minutes.
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