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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"As for the garden of mint, the very smell of it alone recovers and refreshes our spirits, as the taste stirs up our appetite for meat." -Pliny, Roman Historian

The refrigerator light goes on...

Traditional tabbouleh calls for bulgur wheat, but I love using quinoa. It is gluten free for those who are intolerant, easier to cook, and it is a complete protein.

Once again, foods from the Mediterranean make the best recipes and the healthiest foods. This is a great way to get points on your Med Diet Score: whole grains, veggies, fruits, and great quality oil.

Many Middle Eastern recipes have much more oil in them than necessary, however, and this recipe is an example of how to make small changes. The combination of the robust sesame oil with just a touch of honey brings out the other flavors and the oil doesn't dominate and overpower the dish.


 

Quinoa Tabbouleh

Servings: 4 | Serving size: about 1 cup

Cooking Time: 30 Minutes (does not include chilling time)

This recipe can easily be multiplied and keeps well in the refrigerator for a maximum of 48 hours.

Quinoa Tabbouleh from Dr. Gourmet

Ingredients

  • 3 cups water
  • 1 cup quinoa
  • zest of 1 lemon
  • 1 lemon (juiced)
  • 1 tsp honey
  • 1 Tbsp dark sesame oil
  • 1/4 large white onion (minced)
  • 3 Tbsp fresh mint (chopped)
  • 1 cup fresh curly parsley (minced)
  • 1 lb tomatoes (chopped)
  • 1/2 tsp salt
  • fresh ground black pepper (to taste)

Place the water in a small sauce pan over high heat. 

When the water boils add the quinoa. 

Reduce the heat to a high simmer. 

Cover the pan partially and cook until the water is almost evaporated. 

When the quinoa is done turn off the heat, cover and let stand for 5 minutes. 

Place the quinoa in the refrigerator and chill thoroughly. 

While the quinoa is chilling stir together the lemon zest, lemon juice, honey, sesame oil, onion, mint, parsley and tomato. 

Place in the refrigerator to chill. 

When the tomato parsley mixture is chilled add the quinoa and fold together until well mixed. 

Chill well before serving. 

Nutrition Facts

Serving size: about 1 cup

Servings: 4

Amount Per Serving

Calories 230 Calories from Fat 45
% Daily Value
Total Fat 6g 8%
    Saturated Fat 1g 4%
    Monounsaturated Fat 2g
    Trans Fat 0g
Cholesterol 0mg 0%
Sodium 310mg 14%
Total Carbohydrates 37g 14%
    Dietary Fiber 5g 19%
    Sugars 6g
Protein 8g
Vitamin A 13% Vitamin C 50%
Calcium 5% Iron 18%
Vitamin K 260mcg Potassium 600mg