- Quinoa Tabouleh - Eduardo Ramirez Sanchez
Most of us think of parsley as nothing more than that garnish adorning our main dish. While this may be true for the most part here in North America, our friends in Israel, Turkey, Lebanon, and other Middle Eastern countries have turned this simple herb into culinary magic.
Cooking quinoa:
- Thoroughly rinse 3/4 cup yellow quinoa under cold water for a few minutes.
- Bring 1 1/2 cups of water to a boil.
- Add the quinoa, bring to a boil, turn heat to low.
- Simmer for 10-12 minutes or until all of the water has been absorbed by the quinoa.
- Chill for 1 hour in refrigerator.
Dressing:
- juice of one large lemon
- 1/2 cup of extra virgin olive oil
- pinch of fine sea salt
- pinch of freshly ground black pepper
Whisk all ingredients together until evenly mixed.
Salad:
- 1 bunch of curly parsley (approximately 24 sprigs), finely chopped
- 1 medium white onion, diced
- 2 cups English cucumber, diced
- 24 grape tomatoes, halved
Mix all of the ingredients together, add the quinoa, toss with the dressing. Additional sea salt and freshly ground black pepper to taste. You can also add a few chopped mint leaves for added zing.
A Word About Nutrition
Traditionally made with bulgur wheat, this recipe ups the ante in terms of nutrition by using quinoa instead. Commonly referred to as a "super food", quinoa contains a balanced set of amino acids thus making it a complete protein. Technically not a grain but commonly referred to as such, it is unlike other grains whereby a complimentary legume is required to create that complete protein (for example, "rice and beans").
Not to be overshadowed by the nutritional punch quinoa provides, parsley is also a "super food" in its own right. It is packed with vitamins A, B1, B2, B3, and C, and the minerals calcium, iron, phosphorus, potassium, and sodium (not to be confused with "salt", sodium is essential for life by regulating our heart rate and preventing muscle fatigue and cramping).
Both quinoa and parsley are also high in dietary fibre which aids digestion and helps to prevent certain types of cancers. High fibre foods also make us feel fuller longer, thus reducing or eliminating urges to snack or overeat. Hence, it is helpful in controlling weight.
This salad can be served as a side dish, an appetizer, or eaten on its own for a light and refreshing snack. It is delicious, nutritious, and a great way to ensure that we do something healthy in our busy lifestyles.
Sources
- Caroline Wheater, Juicing for Health, Thorsons, 2001
- Jay Kordich, The Juiceman's Power of Juicing, Warner Books, 1993
- "Quinoa – All About the Ancient Super Food", www.cookingquinoa.net, March 3, 2010
- "Parsley", www.juicing-for-health.com, [accessed January 29, 2012]
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