Tabbouleh is a traditional Middle Eastern dish of chopped tomatoes, onions, parsley, mint, olive oil, lemon juice and bulgur wheat. Create a gluten-free version simply by substituting quinoa for the wheat. Quinoa provides more calcium, fiber and protein than other grains. It’s a good source of folate, plus it’s the only grain to contain all the essential amino acids every new mom needs for optimal cell repair. This recipe is brimming with vitamin K for bone-protective nutrients from the parsley, as well as antioxidant vitamin C from lemon juice and tomatoes.
Makes 8 servings (1 cup each)
5 1/2 cups cooked quinoa, cooled
1 1/2 cups halved grape tomatoes
1 1/2 cups seeded and diced cucumber
1 cup finely chopped green onion
1/4 cup loosely packed, finely chopped fresh mint
1/4 cup loosely packed, finely chopped Italian parsley
Zest of one large lemon
1/4 cup + 3 tablespoons fresh squeezed lemon juice
2 1/2 tablespoons extra virgin olive oil
3/4 teaspoon salt
3/4 teaspoon ground black pepper
1. In a large bowl, lightly toss quinoa, tomatoes, cucumber, onion, mint and parsley.
2. In a small bowl, whisk together lemon zest, lemon juice, oil, salt and pepper.
3. Pour over quinoa mixture and toss lightly.
4. Enjoy immediately or chill first.
5. Refrigerate in tightly covered container.
Nutrition information (per serving)
6.5 g fat (0.5 g saturated)
0 mg cholesterol
32 g carbohydrates
7 g protein
230 mg sodium
415 mg potassium
49 mg calcium
2.6 mg iron
78 mcg folate
0 IU vitamin D
182 IU vitamin A
20 mg vitamin C
5 g fiber