Updated: Jul 19, 2019
Tabbouleh is an easy and tasty vegan salad which mainly consists of finely chopped flat leaf parsley (lots of it), mint, bulger wheat and tomatoes. It is then seasoned with olive oil, lemon juice, and salt.
This is a more filling take on a traditional tabbouleh making it the perfect option for lunch. I have replaced the bulger wheat with Quinoa making it Gluten Free and added in more vegetables.
Quinoa which is prounouced Keen-Wah is actually a seed but is used like a grain. It has a neutral but slightly nutty taste and absorbs flavours really well. It fluffs up and if not overcooked, has a slight al dente crunch to it.
Quinoa has a host of health benefits including:
High in antioxidants
Higher in both protein and fiber than most other grains
Contains calcium and magnesium which are both crucial for bone health
Scores low on the Glycemic Index which helps to keep blood sugar balanced
Contains B vitamins and vitamin E both of which are used up more quickly when we're stressed
It is also a gluten free making it an ideal choice for those with gluten sensitivity or intolerance
As always, you can play around with substitutions and add's in.
I like to add chopped tomatoes and avocado's in as I serve. You could also serve this with chickpeas, lentils or crumbled feta.
This is also lovely with a pop of mint, so if you have some, chop it up and add some in.
Quinoa, Fennel & Red Pepper Tabbouleh Salad
Serves 3, preparation including cooking time: 20 minutes
1 scant cup quinoa thoroughly soaked washed and rinsed
¼ bulb of fennel thinly sliced and diced
½ red pepper diced
¼ cucumber sliced and diced
3 spring onions cut crosswise into slices
4 tablespoons of chopped flat leaf Parsley
3 tablespoons of cold pressed extra virgin olive oil
1 ½ tablespoons of lemon juice (about half a lemon)
1 tablespoon of organic tamari sauce (if you don't have this, season with salt to taste)
1 avocado sliced to serve – you can also serve each portion with a tablespoon of fermented vegetables
1. Wash quinoa under cold water and bring to the boil in a saucepan with 2 cups of filtered water and a pinch of salt. Reduce the heat and simmer for 10-12 minutes slightly covered; you want the quinoa to be tender but with a slight bite to it.
2. Meanwhile wash and chop your vegetables and herbs placing them into a large bowl.
3. When the quinoa is cooked place in a sieve and run it under a cold tap. Drain off excess water and then fluff with a fork to separate the grains.
4. Add the quinoa and the dressing of lemon juice, oil and tamari to the chopped vegetables and mix well.
5. Taste and adjust the seasoning based on your taste. You may find it needs more lemon or salt (note tamari is salty and so, for this reason, I would refrain from adding salt before tasting).
6. If you have the time, place the tabbouleh salad in the fridge to chill and allow the flavours to develop. Serve with sliced avocado.
7. Leftovers will keep for up to 3 days if covered and left in the fridge.
8. If you add feta to this salad you will want to reduce the tamari and/or salt you put in.
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