While traditionally, the recipe calls for bulgar (cracked) wheat, I prefer to make mine with quinoa for a boost in fiber and protein content. If you really break down the salad into its individual components, it's really easy to see why it truly is a "super food."
- One bunch of Italian flat-leaf parsley packs three times the vitamin C of an orange, twice the iron of spinach and about 1/4 of your daily recommended intake of calcium, magnesium and potassium. It really is so much more than a crappy garnish circa 1990.
- Onions and garlic bring anti-inflamatory properties and can help regulate cholesterol levels.
- Cucumbers are high in fiber and water content and work as a great cleaning tool to help rid your body of unwanted toxins.
- Mint leaves are an excellent digestion aid.
- Tomatoes are high in vitamins A, C, K, lycopene, potassium and folate - all of which help fight free radicals and lower your risk of certain cancers.
- Lemons are another digestion aid, loaded with vitamin C and when juiced, work as a great liver cleansing agent.
It really is just a nutrient-packed bowl of deliciousness!
2 cups dry quinoa
1/2 cup dry white wine
3 cups water
2 bunches of flat-leaf Italian parsley, finely chopped
1 larger cucumber, seeded, peeled and diced
2 medium roma tomatoes, seeded and diced
1 small red onion, finely diced
2 garlic cloves, finely chopped
8-10 peppermint leaves, torn
1/4 extra virgin olive oil
1 lemon, juiced
1/4 teaspoon allspice
sea salt and freshly ground pepper to taste
- In a large skillet, toast the dry quinoa over medium heat for 7-8 minutes or until the kernels begin to turn golden brown
- Bring the water and wine to a rolling boil and add the toasted quinoa
- Once fully cooked, set aside to cool
- Combine quinoa, parsley, cucumber, tomatoes, onion, garlic and mint in a large bowl and toss well to evenly distribute the ingredients
- Mix olive oil, lemon juice, allspice, salt and pepper and drizzle over salad
- Serve immediately or store in an airtight container, refrigerated for 3-4 days
- Tabbouleh can be served with soft pita bread and hummus, as a side dish with a protein or use it as a stuffing in roasted tomatoes or peppers