Origin: This dish draws inspiration from traditional Middle Eastern tabbouleh, originally made with bulgur wheat. Our DASH-friendly version swaps in quinoa for added protein and a lower glycemic impact. Tabbouleh is a staple in Levantine cuisine, served as part of a mezze spread. Fresh herbs, lemon, and olive oil bring it to life with a vibrant, refreshing profile.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Servings: 4
Ingredients:
- 1 cup quinoa, rinsed
- 2 cups water
- 1 cup fresh parsley, finely chopped
- 1/2 cup fresh mint, finely chopped
- 1 cup cherry tomatoes, diced
- 1 cucumber, diced
- 2 green onions, thinly sliced
- 3 tbsp extra-virgin olive oil
- Juice of 2 lemons (about 1/4 cup)
- 1 garlic clove, minced
- 1/4 tsp sea salt
- Fresh ground black pepper, to taste
Instructions:
- In a saucepan, bring quinoa and water to a boil. Reduce heat to low, cover, and simmer for 15 minutes. Fluff with a fork and cool.
- In a large bowl, combine parsley, mint, tomatoes, cucumber, and green onions.
- In a small bowl, whisk together olive oil, lemon juice, garlic, salt, and pepper.
- Add cooled quinoa to the herb mixture, pour in the dressing, and toss to combine.
- Chill for 20 minutes before serving for the best flavor infusion.
Flavor Profile: Bright, zesty, and herbaceous with a slight crunch from fresh veggies and fluffy quinoa texture. The lemony aroma is irresistibly fresh.
Tips: Add diced avocado or crumbled feta for variety (note: feta will increase sodium content).
Nutrition (per serving): Calories: 280 | Total Fat: 11g | Saturated Fat: 1.5g | Carbs: 36g | Fiber: 6g | Sugars: 3g | Protein: 7g | Sodium: 210mg
