Posts Tagged ‘flat leaf parsley. fresh mint’

Quinoa Tabbouleh [Vegan]

Monday, January 1st, 2018

 

This is a twist on traditional tabbouleh where quinoa takes the place of bulgur. This makes this dish higher in protein.

Ingredients:

1/4 cup lemon juice

2 cups water

3 cloves garlic

1/4 cup pine nuts

2 cups organic salad greens mix

1 cup quinoa

3 tbsp extra virgin olive oil

1/2 cup scallions, minced

3/4 cup flat leaf parsley, chopped

1/4 cup fresh mint

Directions:

Bring water to a boil over high heat. Add quinoa, reduce heat to low and cover. Cook 15-20 minutes, until water is absorbed and kernels are soft. Transfer to a bowl and refrigerate. Combine oil, garlic, lemon juice and sea salt to taste in a jar with a tight fitting lid. Shake well and combine with remaining ingredients, except salad greens. Stir in quinoa and chill. Serve over mixed greens.

Serves 4

Nutrition Facts:

Calories 220; % Calories From Fat 69.5%; Total Fat 17g; Saturated Fats 2g; Mono-unsaturated Fats 9g; Poly-unsaturated Fats 4g; Cholesterol 0mg; Sodium 23mg; Total Carbohydrates 15g; Dietary Fiber 3g; Sugar 1g; Protein 4g.

More Information:

Vitamins:

Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 250 mcg
Vitamin A 2500 IU
Niacin B3 1 mg
Pantothenic Acid 0 mg
Riboflavin B2 0 mg
Vitamin C 29 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 3 mg
Choline 11 mg

Minerals:

Manganese 1 mg
Calcium 53 mg
Magnesium 65 mg
Phosphorus 140 mg
Zinc 1 mg
Fluoride 84 mcg
Copper 0 mg
Sodium 23 mg
Selenium 2 mcg
Iron 2 mg
Potassium 300 mg