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flat leaf parsley, scallions, tomatoes, and quinoa tabbouleh |
Tabbouleh (also spelled tabouli or tabouleh) is a Mediterranean herb-based salad, primarily composed of a large amount of finely chopped parsley, tomatoes, scallions or onion, and a small amount of soaked bulgur wheat. Dressed with lemon juice and olive oil, it is a staple mezze dish (appetizer) originating from Lebanon and Syria.
This dish is very versatile. My favorite version uses quinoa instead of the customary bulgur wheat. Quinoa is gluten-free, unlike bulgur wheat, but it's higher in plant-based protein, yet just as tasty as the
original.
Parsley (Petroselinum crispum), originated in the Mediterranean region, specifically in Lebanon and Syria. It is a popular culinary herb and nutrient powerhouse. In fact, it's a national dish in Lebanon.
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| flat leaf parsley |
Lebanese versions typically feature more parsley, while Palestinian and Jordanian versions may include more bulgur or additional vegetables including fresh chopped mint, diced red pepper, chickpeas, avocado, finely chopped kale, or spinach. Other popular additions include celery for crunch, and Kalamata olives for a briny Mediterrean twist.
Parsley has a fresh, clean taste, and bright green color that attracts the eye. This fresh, leafy green herb is rich in vitamins A, C, and K, iron, and antioxidants.
The two main parsley varieties are curly-leaf (mild tasting) and flat-leaf ( also called Italian, with bold fresh taste). Parsley is a delicious ingredient to eat raw in a salad or as a garnish. In addition, it tastes delicious when incorporated into soups, sauces, and marinades.
Quinoa Tabbouleh Salad is easy to make. It's a cooling dish that features healthy ingredients to please our palates and energize our bodies.
Quinoa Tabbouleh is a nutrient-dense, gluten-free, vegan dish that typically contains 5-10g protein, and 4-8g fiber per serving. It gets healthy fat from olive oil and color and lively taste from fresh parsley.
Quinoa is a seed that's prepared like a grain. It’s a complete protein, full of fiber and good source of calcium, magnesium, and iron, making it a great alternative to grains. An added plus is that it’s gluten free. Watch it closely as it cooks so it absorbs that cooking liquid, but doesn't get soft and mushy.
Ingredients:
1 cup quinoa that’s been rinsed
well
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rinse the quinoa well |
4 roma or 6 cherry or 6 grape tomatoes, washed and chopped into
small chunks
1 regular or English cucumber (or 2 Kirby cucumbers if available) washed and chopped into small chunks
2-3 cups flat leaf fresh parsley washed and chopped into fine pieces
Optional ingredients: fresh washed mint (a small handful of finely chopped mint adds a cooling note), fresh chopped red pepper, can of rinsed chickpeas, or frozen edamame beans cooked according to package directions
2 Tablespoons Extra Virgin Olive Oil
4 Tablespoons fresh lemon juice and zest (wash lemon before use. Add a few teaspoons grated lemon zest for added flavor)
6 scallions cleaned and chopped fine or a small
yellow onion peeled and chopped fine
1 large clove garlic peeled and chopped or 2 small cloves peeled and chopped
salt and fresh ground black pepper to taste
What to
Do:
Cook quinoa from package directions or see directions from Love and Lemons. Feel free to use any variety of quinoa you like.
Chill the quinoa before making the tabbouleh to keep this salad cool and
refreshing.
Pour the quinoa,
tomatoes, cucumbers, scallions, garlic, fresh parsley, or parsley and mint into a large mixing/serving
bowl and blend together. If you are adding extra optional veggies adjust dressing accordingly.
Make the dressing in a separate bowl. Whisk the olive oil (EVOO), lemon juice and lemon zest, and salt and pepper until the dressing
emulsifies.
Pour the dressing
into the bowl with the salad ingredients and toss to combine. Serve this dish
immediately or refrigerate and serve within one day or two. I enjoy eating this salad on the first day, as that's when it has high-crunch. Quinoa tabbouleh is esp
Note: Because fresh and seasonal ingredients are involved,
you may want to adjust the vegetables, seasonings, and dressing to get optimal flavor. When not in season, I have omitted tomatoes or mint and the tabbouleh tastes fine. Before serving, taste and ask yourself whether it needs more lemon juice or anything else? Don't be afraid to adjust the salad to
your personal tastes and dietary needs.
Serve a portion of tabbouleh (approximately 4 portions in recipe) on a bed of romaine lettuce, or sautéed spinach, or sautéed chard. Another idea is to serve with hummus and falafel, or chickpea salad sandwiches. If you prefer, serve tabbouleh for lunch stuffed into a pita pocket.
Note: This recipe and commentary is offered for entertainment and educational purposes only. If you seek medical or nutritional advice please consult a health care professional.
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Tri-color Quinoa and Parsley Tabbouleh on a bed of Romaine with Red Pepper Garnish |
Did you ever make Quinoa Tabbouleh? Please share about that in the comments section below. If you've never made this type of recipe, are you willing to try it? Please comment on that too.
Do you realize that parsley and quinoa are so healthy?
