Wheat-free Tabbouleh Salad

11 Reviews
100% would make this recipe again

Tabbouleh is a Middle Eastern salad of bulghur wheat mixed with chopped tomatoes, onions, parsley, mint, olive oil, and lemon juice. Bulghur is replaced by quinoa in this gluten-free version.

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Preparation : 10 min Cooking : 15 min Standing : 10 min
160 calories/serving

Ingredients

3 tbsp quinoa 30 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
2 tsp lemon juice, freshly squeezed 1/4 lemon
1 1/2 tbsp extra virgin olive oil 23 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

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, then drain well. To cook, use two parts liquid to one part quinoa. Combine the liquid and quinoa with salt to taste in a saucepan, bring to a boil, then reduce to a simmer. Cover and cook until the grains are translucent and the germ has spiralled out from each grain, about 15 minutes.
  2. Meanwhile, wash, spin-dry, and finely chop the parsley and mint leaves discarding the larger stems. Transfer to a salad bowl along with the finely chopped green onions. 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 quinoa then toss well. Let the salad stand 10 min.
  4. Dice the tomatoes discarding the seeds, then add them to the salad, toss, and serve.

Nutrition Facts Table

per 1 serving (150 g)

Amount

% Daily Value

Calories

160

Fat

11 g

17 %

Saturated 1.5 g
+ Trans 0 g

8 %

Cholesterol

0 mg

Sodium

30 mg

1 %

Carbohydrate

14 g

5 %

Fibre

3 g

13 %

Sugars

2 g

Net Carbs

11 g

Protein

4 g

Vitamin A

73 %

Vitamin C

120 %

Calcium

8 %

Iron

32 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Folacin, Iron, Vitamin A, Vitamin C, Vitamin K
Good source of  :
Magnesium, Manganese, Potassium, Vitamin E
Source of  :
Calcium, Copper, Fibre, Niacin, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B2, Vitamin B6, Zinc
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Fruits 0
Vegetables ½
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

11 Reviews (11 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
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