Gluten-Free Tabouleh with Quinoa: A Fresh and Healthy Twist
Tabouleh, one of the traditional salads of Middle Eastern history, is a favorite for those who want to enjoy the cold salad filled with flavors of fresh herbs and topped with bulgur, tomatoes, and parsley in equal proportions. But in this gluten-free application, bulgur is replaced by quinoa, thus creating a most delectable dish that is fit for celiac patients, rich in all flavors and health nutrition. The addition of quinoa not only helps in adhering to gluten-free diets but also helps enhance the salad with different textures as well as protein. Quick and easy to prepare, this Gluten-Free Tabouleh with Quinoa can be enjoyed as a light lunch, as a refreshing accompaniment to a four-course dinner, or even as a picnic fare a perfect green tabouli!
This
recipe is for the people residing in USA, UK, Canada, Europe and any
other country in the world who are health conscious or have gluten-intolerant
family members. With the fresh ingredients together with a healthy grain such
as quinoa incorporated, it means one gets the two advantages of taste and
health!
Ingredients
(Serves 4)
· 1 cup quinoa (uncooked)
· 2 cups water or gluten-free vegetable broth (for cooking quinoa)
· 1 large bunch of fresh parsley (about 2 cups finely chopped)
· 1/2 bunch of fresh mint leaves (about 1/2 cup finely chopped)
· 2 large tomatoes (finely chopped or diced)
· 1 small cucumber (diced)
· 1 small red onion or green onions (finely chopped)
· 1/4 cup extra virgin olive oil
· ¼ cup fresh lemon juice (2 big lemons)
· 1 clove of garlic, minced
· Salt and fresh ground black pepper to taste
· Optional: 1/4 tsp ground cumin (for earthy flavor)
· Garnish: A few pomegranate seeds for a sweet touch and look
Preparation
1. Cooking
the Quinoa
Rinse the quinoa under cold water using a fine mesh strainer. This helps
remove its natural coating, which can give a bitter taste.
In a medium saucepan, bring 2 cups of water (or vegetable broth for extra
flavor) to a boil. Add the quinoa, reduce heat to low, cover, and simmer for
about 15 minutes or until the water is absorbed and the quinoa is tender.
Remove the pan from heat, fluff the quinoa with a fork, and let it cool
completely. Cooling is essential as it prevents the herbs and vegetables from
wilting when mixed in later.
100 GLUTEN-FREE COOK BOOKS BUNDLE
2. Prepare
the fresh ingredients
Parsley and mint: Rinse both the parsley and mint leaves under
cold water to remove any dirt or impurities. Pat them dry using a clean kitchen
towel or paper towels.
Finely chop
the parsley and mint leaves. Fresh herbs are the stars of this dish, so don’t
skimp on the amount.
Tomatoes, cucumber, and onion: Dice the tomatoes, cucumber, and
red onion into small, uniform pieces for a consistent texture.
If using green onions instead of red onions, finely slice them and set
aside.
3. Making
the Dressing
In a small bowl, whisk together the extra virgin olive oil, freshly
squeezed lemon juice, minced garlic, salt, pepper, and optional ground cumin.
The lemon juice adds brightness, while the olive oil ensures all the flavors
meld together.
4. Combining
the Ingredients
In a large mixing bowl, combine the cooled quinoa, chopped parsley, mint,
tomatoes, cucumber, and onions.
Evenly pour the olive oil and lemon mixture into the salad bowl and mix
up all the contents very gently. Avoid overmixing the salad, as it will make
the fresh ingredients soggy.
Give the salad a taste and season according to your preferences
by adding more salt, pepper, or lemon juice.-
5. Chilling
and Serving
To achieve the optimal texture of tabouleh, it is recommended that the
dish is placed in the fridge for at least half an hour before serving. The
purpose of this is to combine all the ingredients optimally as the taste of the
dish improves.
Serve as a main dish or a side dish, or even a light breakfast along with
some gluten-free crackers or bread, pita, or otherwise.
Ideas for
Serving
This
quinoa tabbouleh is also gluten-free and is an easy recipe that can also be
eaten in many ways. For instance,
·
As an accompaniment with tandoori chicken or grilled fish.
·
Wrapped & rolled in gluten-free pita bread with hummus for a
healthy veggie wrap.
·
How about having it with some roasted veggies or greens for a fuller
meal?
·
Garnish it with some hummus, Baba ghanouj, or fried falafels for a
gluten-free Mediterranean treat instead.
Nutritional
Information (Per Serving)
· Calories: 250
· Protein: 6g
· Carbohydrates: 30g
· Fat: 12g
· Fiber: 4g
· Sugar: 3g
This
recipe has an ideal combination of healthy carbs, fats, and proteins. Quinoa is
a high-class protein, making this suitable for gluten-free vegetarians who do not
consume meat. Fresh herbs, together with vegetables, are full of antioxidants,
vitamins, and minerals that are beneficial for health.
Reasons Why
Everyone Relishes This Spinach and Quinoa Tabouleh
- Celiac Argument: This quinoa tabbouleh is an
excellent choice for bulgur flowers, especially for gluten-sensitive or
celiac patients.
- Contains Plenty of
Nutrition:
Since quinoa has all the necessary amino acids, this grain is perfect for
vegetarians and anyone who is looking to up their protein game. It has
tons of vegetables and herbs, which also adds a lot of fiber to the dish.
- Appetizing and Juicy: Fresh parsley, mint, lemon
juice, and olive oil come together to form an appetizing salad that is
ideal in every season. It is light enough to serve on summer's picnics and
yet hearty enough to pass off as a full meal.
- Flexible: This salad can be prepared
according to different dietary requirements. It is epically vegan,
gluten-free, and does not have nuts as long as there is no nut contamination
in any of the ingredients.
- Able To Appeal To Many People: This gluten-free tabouleh is ideal for family
get-togethers, buffet-type parties, or days out. It offers broad dietary
options without the risk of losing any of the deliciousness it promises
and thus sure will be embraced in all functions.
Gluten-Free Lifestyle Video Guide
Final Words:
A New Favorite for Your Gluten-Free Kitchen
It’s
possible to eat gluten-free without losing out on flavor or choice. This Gluten-Free
Tabouleh with Quinoa is a perfect example of how a traditional dish can be made
gluten-free without losing its taste and appeal. This quinoa tabouleh is a
healthy and delicious option that anyone will appreciate, whether you cook it
for a family dinner, a get-together, or meal prep for the week ahead.
Make it a
fundamental part of your cooking, and appreciate how easy it is to be flourless
and yet full of tasty nutrients.