When hearing the word “GREENS,” most people think of kale, spinach, or lettuce. But did you know that PARSLEY and MINT are also considered powerful GREENS? Parsley has been used in traditional medicine for thousands of years to help control inflammation; while mint is well known as an aid to better digestion. We’ve combined both mint and parsley here in this flavor packed salad. Traditionally, Tabouli (a Lebanese dish) is made using bulgur wheat, but for this version we’ve subbed in QUINOA to make it a high protein, GLUTEN FREE refreshing main dish salad that is sure to be enjoyed by everyone at your next potluck or picnic.
AND… if you happen to have any leftover tabouli, (not likely, unless you purposely set some aside) you can use it to make these TABOULI SPIRALS for your lunchbox the next day.
Just spread a whole wheat lavash (or brown rice tortilla for gluten free) with your favorite hummus. (We used roasted red pepper hummus here.) Then sprinkle about 1/2 – 3/4 cup tabouli on top, spreading it on about 3/4 of the flatbread as shown below. (The tabouli will shift down as you roll, eventually filling the entire lavash.)
If desired, place some thin slices of red pepper on on one side, to create a pretty red center once the lavish is rolled. Starting at the red pepper end, tightly roll the lavash. (Jelly roll style)
Cut the roll into slices about 1 1/2 inches thick, making 7-8 spirals. Place the rolls on a plate or cover in a lunchbox container and serve with additional fresh vegetables. (The Tabouli Spirals will keep in the refrigerator for 2-3 days.)
Quinoa Tabouli Salad (Gluten-free and Oil-free)
Parsley and mint create a burst of bold flavors in this gluten free salad.
- 2 cups water
- 1 cup quinoa
- 1 english cucumber
- 4 roma tomatoes
- 1/2 cup red onion, minced
- 1 bunch parsley (use curly for bold flavor, or flat leaf for a milder flavor.)
- 1 /2 mint leaves, finely chopped
- 1/4 – 1/3 cup fresh squeezed lemon juice (from 1-2 lemons) (Start with 1/4 cup then add more if needed.)
- 1/2 teaspoon sea salt
- Pour 2 cups water into a medium pot, and bring it to a boil over high heat. Thoroughly rinse the quinoa in a fine mesh sieve. Let the water drain, then add rinsed quinoa to the pot of boiling water. Return water to boiling then place the lid on top of the pot. Immediately reduce the heat to the lowest setting, and simmer for 15-17 minutes or until all the water has been absorbed. Once cooked, fluff the quinoa with a fork, and transfer to a bowl and allow it to cool.
- While the quinoa is cooking and cooling, slice the cucumber lengthwise and scrape the seeds out of the centers of the two halves using a spoon. Discard the seeds. Dice the cucumber into 1/4 inch cubes. Slice the tops off of the tomatoes and use a spoon to scoop out the seeds and juice from inside the tomatoes. (Discard the seeds and juice.) Dice the remaining tomato and tops into 1/4 inch pieces. Peel and finely mince the red onion.
- Remove the stems from the parsley and mint and wash and dry the leaves very well. Finely chop the parsley and mint leaves into small, fine pieces.
- Juice 2 lemons and measure out 1/4 cup juice. Pour the 1/4 cup lemon juice into a small bowl, and add 1/2 teaspoon sea salt. Stir and mix until the sea salt has dissolved into the juice. Set aside.
- In a medium bowl, place the cooled quinoa, diced cucumber, diced tomato, minced onion, chopped parsley, and chopped mint leaves. Stir well to combine. Pour the lemon juice/sea salt mixture over the salad, and mix well. Taste, then add 1-2 Tablespoons additional lemon juice to reach desired acidity.
- Cover the tabouli and let the salad sit in the refrigerator for at least 1 hour, to allow the flavors to meld. Uncover and serve as a salad, or alongside pita or flatbread wedges, or thick cucumber slices for dipping. Covered tabouli will keep in the refrigerator for 2-3 days. Stir well and drain off any excess juices before serving.
- TO MAKE THE TABOULI SPIRALS shown above, save out about 3/4 cup tabouli, and drain off any excess juices. (helps keep the spirals from getting soggy.) Spread a whole wheat lavash (or use a brown rice tortilla, for gluten free) with your favorite hummus. Sprinkle about 1/2 – 3/4 cup tabouli on top of the hummus, spreading it over about 3/4 of the flatbread.(The tabouli will shift down as you roll, eventually filling the entire lavash.) If desired, add a few thin slices of red bell pepper to the beginning side of the roll, to make a pretty red center. Starting at the red pepper end, tightly roll the lavash. (Jelly roll style) Cut the roll into slices about 1 1/2 inches thick, making 7-8 spirals. Place the rolls on a plate or in a lunchbox container and serve with additional fresh vegetables. (The Tabouli Spirals will keep covered in the refrigerator for 2-3 days.)
Find this recipe and other great plant-based recipes at http://www.LittleBluePlates.com