Sprouted-Quinoa Tabbouleh Salad

7 Reviews
71% would make this recipe again

Tabbouleh is a Middle Eastern salad of bulghur wheat mixed with chopped tomatoes, chives, parsley, mint, olive oil, and lemon juice. Bulghur is replaced by sprouted quinoa in this no-cook version.

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Rest : 16 h Preparation : 10 min Standing : 10 min
360 calories/serving

Ingredients

1/3 cup quinoa 65 g
1 1/2 tbsp fresh cilantro, finely chopped 3 g
1 bunch Italian parsley, fresh, finely chopped 100 g
15 leaves fresh mint, finely chopped 1 g
2 green onions/scallions, finely chopped
1/2 tomatoes, deseeded and diced 60 g
1/2 cucumbers, medium size, diced 130 g
4 tsp lemon juice, freshly squeezed 1/2 lemon
3 tbsp extra virgin olive oil 45 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
2 tbsp sunflower seeds 16 g

Before you start

A food processor will be very useful to chop parsley and mint.

Don't be surprised if after trimming and discarding the stems, you keep less than half the original parsley.

Method

  1. Place the quinoa in a fine strainer and hold it under cold running water until the water runs clear. Transfer to a bowl and cover with water. Let soak overnight, or about 8-12 h. The next morning, rinse the quinoa using a strainer. Leave it in the strainer and let rest in a dark place all day, about 8 h. Once the quinoa has sprouted, rinse it once again. The sprouted quinoa is now ready to be used.
  2. Wash, spin-dry, and finely chop the cilantro, parsley and mint leaves discarding the larger stems. Transfer to a salad bowl along with the finely chopped green onions, then toss.
  3. In a small bowl, whisk together the oil, lemon juice, and salt. Whisk the dressing until it is emulsified. Adjust the seasoning. Pour into the salad bowl, add the sprouted quinoa then toss well. Let the salad stand 10 min.
  4. Dice the tomatoes and cucumber, discarding the seeds, then add them to the salad, toss. Sprinkle with sunflower seeds then serve.

Nutrition Facts Table

per 1 serving (280 g)

Amount

% Daily Value

Calories

360

Fat

27 g

41 %

Saturated 3.4 g
+ Trans 0 g

17 %

Cholesterol

0 mg

Sodium

40 mg

2 %

Carbohydrate

26 g

9 %

Fibre

5 g

21 %

Sugars

3 g

Net Carbs

21 g

Protein

7 g

Vitamin A

75 %

Vitamin C

127 %

Calcium

10 %

Iron

46 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Folacin, Iron, Magnesium, Manganese, Potassium, Vitamin A, Vitamin C, Vitamin E, Vitamin K
Good source of  :
Copper, Fibre, Niacin, Pantothenic Acid, Phosphorus, Vitamin B1, Zinc
Source of  :
Calcium, Selenium, Vitamin B2, Vitamin B6
Low  :
Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fruits 0
Vegetables 1
Fats 5
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

7 Reviews (7 with rating only) 71% would make this recipe again

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  • use my large pan with the copper bottom
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