Whole Grain Recipes

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Quinoa Tabbouleh

Quinoa Tabbouleh

Carol Fenster

Tabbouleh is traditionally made with bulgur wheat. In fact, though, any whole grain can be used in tabbouleh, and this version, made with quinoa, is the perfect choice for those following a gluten-free lifestyle.

ingredients

To cook quinoa:
1 teaspoon canola oil
1 cup uncooked quinoa, rinsed twice  
½ teaspoon salt
1 can (14.5 ounces or 1 ¾ cups) gluten-free, low-sodium chicken broth
¾ cup water

Tabbouleh:
¼ cup shelled raw pumpkin seeds
1 English (hothouse) cucumber, unpeeled and finely chopped
3 green onions, thinly sliced
1 small red bell pepper, finely diced
1 small yellow bell pepper, finely diced
½ cup chopped fresh parsley
½ cup chopped fresh cilantro
¼ cup chopped fresh mint
¼ cup crumbled feta cheese (optional)

Dressing:
3 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
1 tablespoon white wine vinegar or rice vinegar
¼ teaspoon table salt
1/8 teaspoon white pepper

Garnish
Fresh mint or parsley sprigs

Instructions

1. Heat the oil in a medium saucepan over medium heat and toast the quinoa about 4 minutes, shaking the skillet occasionally, until the seeds are light golden brown.

2. Add the chicken broth and water, reduce the heat to low, and cook 15 to 20 minutes, covered, or until the quinoa is tender. Remove from heat and cool, covered, for 10 minutes. Drain the quinoa well.

3. Combine the cooked quinoa and remaining tabbouleh ingredients – except feta cheese – in a large serving bowl.

4. Combine the dressing ingredients in screw-top jar and shake vigorously to blend. Pour over quinoa mixture and toss until all the ingredients are thoroughly coated. Cover the bowl and refrigerate 4 hours. Let stand at room temperature 20 minutes before serving.


Adapted from 1,000 Gluten-Free Recipes by Carol Fenster (Wiley, 2008) www.1000GlutenFreeRecipes.com

Nutrition facts per serving: Calories: 210 , Total Fat: 8 g, (Saturated Fat: 2 g), Sodium: 290 mg, Carbohydrate: 26 g, Fiber: 3 g,  Protein: 9 g.

makes: 4-6 servings

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