Quinoa Tabbouleh with Chickpeas

Quinoa Tabbouleh with Chickpeas

Quinoa Tabbouleh with Chickpeas
Tabbouleh is such a quick, easy Lebanese dish that incorporates so many good things; heart healthy olive oil, crisp vegetables and healing herbs. I have always incorporated some chickpeas into the dish for additional protein. Once I discovered quinoa, the ancient seed was an easy substitute for me, as quinoa is wheat-free and does not result in any insulin spikes for me. I like to add a green leafy vegetable to the salad (in this case arugula) so it becomes one dish eating.
    Servings
    4-5people
    Cook Time
    20minutes
    Meal Plan
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    This recipe has been added to your Meal Plan
    Servings
    4-5people
    Cook Time
    20minutes
    Meal Plan
    Add to Meal Plan:
    This recipe has been added to your Meal Plan
    Ingredients
    • 2cups uncooked quinoa, rinsed well and drained
    • 3 3/4cup water
    • 2 green onions, chopped
    • 2 mini red and orange sweet peppers, chopped (or 1/2 cup chopped sweet peppers)
    • 2ounces arugula, coarsely chopped
    • 1/2cup Italian parsley, chopped
    • 1/4cup fresh mint, torn into small pieces
    • 1 (15-ounce) can chickpeas, rinsed and drained
    • 2 garlic cloves, minced and mashed to a paste
    • 1/4cup extra-virgin olive oil
    • Juice of 1 lemon
    • 1teaspoon sea salt
    • 1/4teaspoon ground black pepper
    Instructions
    1. Bring the water to a boil in a medium saucepan. Add the quinoa, reduce heat, cover with a lid and simmer for 20 minutes until the liquid is absorbed. Fluff lightly and set aside.
    2. While the quinoa cooks prepare all the rest of the ingredients: In a large salad bowl, combine the green onions and the following 5 ingredients (through chickpeas). Set aside. In a small bowl combine the garlic and the following 4 ingredients (through ground black pepper) whisking well until the oil is emulsified. Set aside.
    3. Add in the cooked quinoa to the salad bowl ingredients and pour the olive oil dressing on top. Combine all the ingredients with a wooden spoon. Season with additional salt and pepper as needed.
    Recipe Notes

    There are so many ways to change this basic recipe. Try some other seasonal vegetables, such as cucumbers and tomatoes (actually this is a classic tabbouleh), spinach instead of arugula, and kidney beans instead of chickpeas. If you can find red quinoa, this would add such beautiful color. For the carnivores in the family, they might enjoy adding some shredded, cooked chicken or steamed shrimp.

    Nutritionally, quinoa might be considered a super grain--although it is not really a grain, but the seed of a leafy plant that's distantly related to spinach. Quinoa has excellent reserves of protein and unlike other grains, is not missing the amino acid lysine, so the protein is more complete (a trait it shares with other "non-true" grains such as buckwheat and amaranth). Quinoa offers more iron than other grains and contains high levels of potassium and riboflavin, as well as other B vitamins: B6, niacin, and thiamin. It is also a good source of magnesium, zinc, copper, and manganese, and has some folate (folic acid). For those of you following a gluten-free diet quinoa meets that requirement too!

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