Tabouli Salad or Tabbouleh is a delicious and nutritious middle eastern side dish. The Lebanese staple is traditionally made with lots of chopped parsley, bulgur wheat, onion, tomato, fresh mint, and dressed with olive oil and lemon juice. I choose to substitute quinoa for the bulgur wheat and add chick peas and cucumbers to bulk it up.
Quinoa (prounounced KEEN - wah) revered as the "mother grain" by the ancient Incas is technically a seed and has been cultivated for 7000 years in the Andean region of modern day South America. Quinoa has gained popularity in the U.S. as a great alternative to carbohydrates such as rice and wheat as it is more nutrient dense and a complete protein. I love the taste, texture and versatility!
Start by boiling the quinoa...
Chopping onions...
Scoop out the tomato seeds with a spoon after cutting in half, then chopping...
Cucumbers peeled and cut in half lengthwise with seeds removed, then chopped into crescent moon shapes...
All ingredients ready to be mixed!
INGREDIENTS:
1 cup quinoa (uncooked)
1 bunch curly parsley (finely chopped)
1 cucumber (peeled, cut lengthwise, seeds scooped out and cut into crescent moon shaped slices)
1 12 oz. can chick peas (rinsed)
2 medium tomatoes (cut in half, seeds scooped out and chopped)
1/4 cup red onion (chopped)
1/4 cup fresh lemon juice (1 lemon)
1/4 cup olive oil
2 tsp salt
Directions:
30 Minutes:
- In medium sized sauce pan, add quinoa and 2 cups water and bring to a boil. Simmer for 20 minutes until water evaporates.
- While quinoa is boiling, chop veggies, juice lemon, rinse chick peas, and portion olive oil and salt.
- Place all ingredients into a mixing bowl and stir gently.
- Cover tabouli and refrigerate for 1 hour.
- Serve.
I hope you enjoy!
Stay tuned for more vegan recipes!
