Quinoa Tabbouli :
Tabbouli salad which is very popular and famous in the Middle East has roots in Lebanese cooking. This tasty and unique salad made from many healthy vegetables such as fresh parsley,fresh mint, tomato, scallions, lemon juice and olive oil. We can mention that traditional Tabbouli also includes bulgur wheat grains. But we can replace toasted cooked quinoa instead of bulgur wheat in this salad ,which makes the salad gluten free and adds a boots of healthy protein.
Quinoa in Tabbouli salad :
Quinoa is a plant that is planted for its edible seeds and it’s cooked is similar to rice. Quinoa is one of the oldest snacks in the world that has roots in Peru cooking. This plant, which is a very rich source of protein, has recently found its fans around the world. Contrary to people belief that quinoa is in the cereal group ,it is classified as a vegetable.
Quinoa is high in fiber and low in calories. Quinoa is one of the richest source of protein that human have consumed . It is interesting to know that this plant contains 9 essential amino acids. Quinoa contains nearly twice the amount of cereal in dietary fiber, so consuming it can reduce the rusk of hypertension and diabetes. As a result, people who regularly take quinoa are less likely to develop heart disease.
The high fiber content in the quinoa gives the body a feeling of satiety earlier and longer, thus helping to prevent overweight in the consumer.
Quinoa also contains a large amount of magnesium. Dietary intake of magnesium can help reduce inflammation in the blood vessels and reduce the risk of migraine attacks in people with migraine headaches.
Quinoa is high in riboflavin or vitamin B2. Consuming the right amount of riboflavin throughout the day can provide the body with energy.
In addition to all these benefits, quinoa is very healthy. Native to south America, thus ancient seed was once called “the gold of the Incas” and was fed to their warriors to increase stamina. It’s been cultivated in the Andes for centuries,and was a major agricultural commodity in Inca and Aztec society.
Traditional Tabbouli is plenty good for you, but quinoa provides more protein, amino acids and minerals than bulgur wheat.
How to make Quinoa Tabbouli:
1 cup black or red quinoa, rinsed
2 bunches fresh flat-leaf parsley, stemmed and minced (about 1 1/2 cups minced)
2 cups water
1 sliced thin rounds cherry tomatoes
2 bunches fresh mint , stemmed and minced (about 1 cup minced)
1 cucumber finely diced
3 minced garlic
1/4 cup finely chopped scallions or onions
3 Tablespoons lemon juice
1/4 cup olive oil
Salt and pepper to taste
1/2 teaspoon dried aregano
Splash of white wine vinegar or red wine vinegar (optional, add if you think it needs a little extra kick)
First of all you should rinse one cup of quinoa in a mesh colander under running water .that washes the bitter saponins on the surface.
Pour the quinoa (rinsed) into a medium sized pan on the stove. Add two cups of water and bring the mixture to a boil. Cook quinoa for 10-12 minutes until tender, but not mushy.Set aside the pan and cover it for about fifteen to twenty minutes. Let the quinoa cool then toss in the rest of your ingredients.
Place minced fresh parsley and mint in a medium salad bowl.
Whisk together the lemon juice, olive oil and salt.
Seeds the tomatoes by quartering them, then use your fingers or a paring knife to remove the seeds.
Dice the tomatoes into small pieces and finally add chopped tomatoes to the green herbs along with the chopped scallions, cooked quinoa and olive oil, lemon juice dressing. Stir gently to combine.
Add more olive oil, salt or pepper and vinegar to taste.
If you have time, cover and let the salad chill in the refrigerator for a few hours or overnight,to let the flavors blend together.