What a great dish for a hot summer day, made with garden-fresh tomatoes, cucumbers and herbs. It’s nutritious, delicious, easy and economical. What’s not to like? Can this get better? Yes, it actually does improve after a few hours or overnight in the fridge and it travels well…perfect for a picnic or cook-out.
How Nutritious is Quinoa Tabbouleh?
- Quinoa makes a lot of “superfood” lists. It’s one of the few plant-based complete proteins and it provides a good dose of fiber.
- Tomatoes, cucumbers and herbs provide nutrients and phytonutrients.
- It’s low in fat yet satisfying and whole grain sticks with you so you won’t get hungry so quickly.
Ingredients for Quinoa Tabbouleh
- 1 cup quinoa + 1 cup water with 1 teaspoon salt
- 1 large hothouse cucumber
- 1 pint cherry tomatoes or 5-6 plum tomatoes (or fresh garden tomatoes on hand)
- 2-3 scallions or 1/2 medium red onion
- 1 bunch fresh flat-leaf parsley
- 1 small bunch mint
- zest and juice of 1 large lemon
- 1-2 garlic cloves
- olive oil
Method for Preparing Quinoa Tabbouleh
- Assemble ingredients.
- Rinse quinoa well with cold water and drain well.
- Bring salted water to boil in medium saucepan. Add quinoa, return to boil, reduce heat to low simmer, cover and cook 15-20 minutes until water is absorbed and quinoa is tender. If there is excess water in the pot which has not been absorbed, drain quinoa through colander. Allow to cool.
- Peel, seed and dice the cucumber and plum tomatoes (if using cherry tomatoes, just halve or quarter each one.
- Thinly slice the scallions (or red onion) and mince the garlic.
- Clean and finely chop the herbs and add quinoa along with other vegetables and herbs.
- Make the dressing by placing lemon zest and juice lemon juice in small bowl or jar with lid.
- Add an equal amount of olive oil and then combine with whisk or by shaking covered jar.
- Combine dressing with quinoa and vegetables. Season with salt & pepper. Refrigerate for at least a couple of hours or overnight, test for seasoning again before serving.
Note: don’t skimp on parsley and mint – it really works with the quinoa.