Simple quinoa tabbouleh with olives
What is Tabbouleh?
Originally from Lebanon and Syria, Tabbouleh is one of the most popular salads in the Middle East.
Thinking of the original recipe, I can describe Tabbouleh as a super fresh and nutritious salad made with bulgur and whose main ingredient is parsley. Cucumber and tomato slices are part of the tabbouleh salad with simple olive oil and lemon dressing.
Tabbouleh is my favorite salad in the summer because it is easy to prepare, inexpensive, refreshing, light, and contains many nutrients.
I always make sure to grow plenty of parsley to keep me supplied throughout the summer because there’s nothing better than fresh parsley from your garden. The smell is heavenly, and so is the taste.
For my simple quinoa tabbouleh, I decided to substitute bulgur for quinoa, as the latter has a higher nutritional content and a milder flavor than bulgur. Quinoa is considered one of the world’s most beneficial and nutrient-dense foods. It is naturally gluten-free and contains a lot of protein. When it comes to protein, this grain is a winner.
Who is my quinoa tabbouleh suitable for?
My Quinoa Tabbouleh is a must for those committed to a healthy lifestyle and diet to lose or maintain a healthy weight. Thanks to its protein and fiber content, quinoa can help you feel fuller for longer. This nutritious powerhouse can help you maintain a healthy weight because it contains a relatively high amount of protein, and protein makes you feel full. One cup (185 grams) of cooked quinoa contains 8.1 grams of protein.
I do not recommend eating this quinoa tabbouleh for dinner, as it can provide so much energy that it disrupts sleep. Instead, it is ideal for your lunchbox.
What’s behind my quinoa tabbouleh recipe?
My garden has lots of parsley, green onions, and radishes. Quinoa is my staple in the pantry. It was almost time for lunch, so I said, why not make my version of quinoa tabbouleh?
At that moment, I could only think of one word to describe the smell in the kitchen: heavenly fresh.
A friend would have said: “Oh, the original recipe for quinoa tabbouleh does not say this or that”! I prefer to listen to my taste buds and create my recipe with the fresh ingredients I have on hand. And this simple quinoa tabbouleh tastes delicious and is bursting with freshness, nutrients, and spring flavors.
What do you need to make this simple quinoa tabbouleh?
These ingredients are only enough for one serving for one person. If you want to cook more, then double or triple the quantities.
5 tbsps. cooked white quinoa
8 Sprigs of green onions, just the green part.
4 to 5 radishes
A handful of fresh parsley
A few olives
2 tbsps of apple cider vinegar or lemon juice 2 tbsp of extra virgin olive oil or less
Salt and pepper to taste
I love parsley for its freshness and health benefits. To me, parsley is not just an herb used to garnish dishes, but more importantly, it is an excellent gift for our health.
This popular herb is rich in vitamins C, A, and K, has antibacterial properties and contains cancer-fighting essential oils.
How to make this simple quinoa tabbouleh with olives?
Step 1 Cook the quinoa.
A rule of thumb for perfectly cooked quinoa is two parts water to one part quinoa.
Soak the quinoa in water with a pinch of salt and one teaspoon of lemon juice for at least 20 minutes before cooking to remove its bitterness.
Rinse the quinoa
Add water (according to the ratio) and quinoa in a pot, sprinkle a pinch of salt, bring to a boil, and then cook over low heat until the quinoa has absorbed all the water. It usually takes about 15 minutes.
Cover the pot and let the quinoa rest for 10 minutes. Ready to eat.
Note: Quinoa will keep well refrigerated for at least five days.
Place the chopped green sprigs and radish in a medium bowl with a pinch of salt and apple cider vinegar and stir.
Add the extra virgin olive oil.
Note: The salt and apple cider vinegar remove the pungent onion and radish flavor. This step is beneficial for people who suffer from stomach burns.
Chop the parsley and add it to the mixture.
Add the cooled, cooked white quinoa and toss – season to taste.
Sprinkle a few Kalamata olives on the top.
Let the quinoa tabbouleh salad sit for at least 30 minutes to allow all the flavors to combine.
Why is quinoa so good for you?
If quinoa is not yet on your diet, especially if you are menopausal, want to lose weight, suffer from endometriosis, or have other hormone balance issues, now is the time.
This powerhouse of nutrients could be a great addition to your diet due to its high protein content, versatile preparation options, ease of use, and low cost. Quinoa is one of the best plant-based food sources for complete protein.
Quinoa will help you successfully replace some of your meat meals because this tiny grain is a powerhouse that provides your body with various essential nutrients (vitamins, minerals, antioxidants, amino acids).
Quinoa has antioxidants and anti-inflammatory properties:
This fantastic seed is a superfood rich in beneficial antioxidants and polyphenols that can help reduce inflammation and protect against health problems. It is a complete source of protein, including the nine essential amino acids our bodies cannot produce independently.
Quinoa is naturally gluten-free and nutritious:
Quinoa can be beneficial for people who need to follow a gluten-free diet. I do not have a problem with gluten. I have included quinoa in my diet because of its high nutritional profile and gut health benefits. Studies suggest that one serving of quinoa (about 40 grams) provides the body with a significant portion of the daily recommendations (RDA) for essential nutrients.
Consumption of quinoa is safe for people with celiac disease.
If you are looking for gluten-free grains, you should include quinoa. It is filling and nutritious.
It can be a good substitute for rice, which is high in carbohydrates.
Quinoa prevents weight gain caused by menopause:
This excellent whole grain is rich in essential nutrients but has fewer calories. Quinoa is a high-fiber food that can prevent menopausal weight gain. Menopausal women must ensure they consume enough nutrients to avoid health problems such as osteoporosis and heart disease.
Quinoa can provide your body with all the nutrients you need during menopause. It can also help control weight and even relieve some symptoms of menopause. Whole grains like quinoa and amaranth are part of a healthy diet that can help reduce diabetes, heart disease, and some cancers.
Quinoa supports bone health:
Quinoa is a bone-building powerhouse rich in manganese, magnesium, and phosphorus. It can help prevent osteoporosis. Bone loss during menopause can lead to osteoporosis.
The drop in estrogen levels during menopause leads to increased bone loss. Including quinoa in your diet can support your bone health.
Quinoa helps your gut stay healthy.
The ancient Greek physician Hippocrates said, “All disease begins in the gut.” Studies have shown that nearly 70 percent of our immune system is in the gut. A healthy gut is critical to maintaining your hormone balance.
Studies suggest that quinoa may improve gastrointestinal health by balancing the number of good gut bacteria.
If you recreate this simple quinoa tabbouleh recipe, let me know by sharing your pictures on Instagram and tagging them with the hashtag #healthywomanstyle, or leave a comment below.
Your feedback means a lot to me because it gives me the creative push to develop more exciting recipes or talk about important topics.
Until next time, stay healthy and make the most of your days.
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