Tabbouleh is a Middle Eastern salad of bulghur wheat mixed with chopped tomatoes, onions, parsley, mint, olive oil, and lemon juice. Bulghur is replaced by quinoa in this gluten-free version.
3 tbsp | quinoa | 30 g | |
1 bunch | Italian parsley, fresh, finely chopped | 100 g | |
15 leaves | fresh mint, finely chopped | 1 g | |
2 | green onions/scallions, finely chopped | ||
1/2 | tomatoes, deseeded and diced | 60 g | |
2 tsp | lemon juice, freshly squeezed | 1/4 lemon | |
1 1/2 tbsp | extra virgin olive oil | 23 mL | |
1 pinch | salt [optional] | 0.2 g | |
ground pepper to taste [optional] |
A food processor will be very useful to chop parsley and mint.
Don't be surprised if after trimming and discarding the stems, you keep less than half the original parsley.
per 1 serving (150 g)
Amount % Daily Value |
Calories 160 |
Fat 11 g 17 % |
Saturated
1.5 g
8 % |
Cholesterol 0 mg |
Sodium 30 mg 1 % |
Carbohydrate 14 g 5 % |
Fibre 3 g 13 % |
Sugars 2 g |
Net Carbs 11 g |
Protein 4 g |
Vitamin A 73 % |
Vitamin C 120 % |
Calcium 8 % |
Iron 32 % |
Food Group | Exchanges |
---|---|
Starches | ½ |
Fruits | 0 |
Vegetables | ½ |
Fats | 2 |