Summer Fresh Quinoa Tabbouleh

I have a serious affection for fresh parsley.  And I'm not talking about the kind relegated to garnish!

Well-loved (and possibly overrated) in its dry form and woefully underappreciated in its natural form, fresh parsley will take you places the dried herb simply can't go.  Full-bodied, bright and grassy, this vibrant green contains natural cleansing properties that make it especially refreshing and welcoming in the summer.

Playing a starring role in this garden fresh tabbouleh, fresh parsley draws out the best in sweet summer tomato, crunchy cucumber and tangy lemon.

Tabbouleh is a vegetarian dish, most often referred to as a salad, of Levantine origin. The traditional Mediterranean version of tabbouleh showcases fresh parsley as the principal ingredient (the dish is mostly green) together with chopped mint, tomato, olive oil and fresh lemon juice.  Bulgar, a wheat derivative, is sometimes added but it plays a minor role in the classic preparation. 

Today's recipe offers a little riff on the traditional preparation with the substitution of quinoa for bulgar as well as the addition of cucumber and other seasoning choices.  

This lovely Mediterranean salad will store well in the fridge for up to two days and would make a beautiful addition to any meal, picnic or potluck.  The flavors are truly delicious and refreshing and the contents wonderfully nourishing.

I hope you enjoy it but whatever you do, don't substitute dry parsley!

Summer Fresh Quinoa Tabbouleh

Summer Fresh Quinoa Tabbouleh (Gluten Free)

For the Quinoa Tabbouleh

• 1 cup (250 mL) dry quinoa (yields about 3 cups cooked quinoa)
• 4 large ripe tomatoes, diced or bite size chunks
• 1/2 English cucumber, diced or bite sized chunks
• 3 green onions (scallion), minced
• 3 (or so) garlic cloves (always optional - we love our garlic!), smashed
• 1 bunch fresh parsley, flat or curly (about 1 cup/250 mL), chopped
• Handful mint leaves, (about 1/4 cup/60 mL), chopped

For the Dressing

• 3 Tbsp (45 mL) olive oil
• 1 Tbsp (15 mL) terragon vinegar (substitute rice vinegar)
• 1 Tbsp (15 mL) fresh lemon juice
• 2 tsp (10 mL) grainy dijon mustard
• sea salt and coarse black pepper to taste

Serves 4-6

Nutrition & Cooking Notes:

1. Storage: this summer fresh quinoa tabbouleh will keep well in a sealed container in the fridge for up to two days.
2. From Side to Meal: you can easily convert this recipe into a meal salad by adding lentils or legumes (I especially like it with white bean); cubed tempeh, salmon, tuna (fish/seafood of choice) or any meat protein as desired. 
3. Quinoa: dubbed the Mother Grain by the Incas, quinoa’s nutrient profile has earned it star status. Rich in plant protein, quinoa is an important staple for vegetarian/vegan diets. It also contains B vitamins and a number of minerals including, notably: magnesium (a natural muscle relaxant), manganese, phosphorus, copper and iron. Quinoa’s low glycemic index also makes it an excellent choice for blood glucose control.
4. Parsley: parsley contains vitamin K, vitamin A, vitamin C and folic acid.  Notable minerals include: calcium, iron and potassium.  Parsley is often used to cleanse the palette and is said to be a natural diuretic that can ease distention/bloating. 
5. Garlic Crush: I recommend smashing/crushing garlic (as distinct from running it through a garlic press) for two reasons.  I love the chunkier texture of the garlic and chopping/slicing the garlic cloves alone without first flattening it (smashing/crushing) will not release the allium's beneficial oils. To smash, simply use the flat side of a large knife and carefully press down on the garlic over a cutting board until it breaks/flattens somewhat. Sprinkle with sea salt and then chop or slice the garlic.

Directions:

1. Cook quinoa according to package directions (generally 1:2 ratio quinoa to water).
2. Allow quinoa to cool while you prepare/chop herbs.
3. Place quinoa in a large bowl (large enough to accommodate the entire salad) and add chopped parsley and mint, tossing to combine.
4. In a separate bowl, combine: tomato, cucumber, onions and garlic, mixing to combine. 
5. In a small bowl or container with fitted lid, combine: olive oil, vinegar, lemon, mustard and salt & pepper to taste, whisking or shaking to combine. Adjust seasonings as desired.  If you find the dressing overly acidic/sour, you can add a tsp or so of honey/maple syrup.
6. Drizzle dressing over tomato mixture and mix gently to combine.
7. Add tomato mixture to quinoa-herb mixture and mix gently to combine, taking care not to mash the tomato.
8. Allow the quinoa tabbouleh to sit covered in the fridge for one hour absorbing the delicious juices from the dressing before serving.  
9. Top individual salads with additional parsley, as desired.
10. Nutrition Facts below are based on 4 servings.

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