Quinoa Tabbouleh

Quinoa (KEEN-wah) is well on its way to being dubbed supergrain of the millennium. High in fiber and a high-quality protein similar to that found in meat, this grain—a diet staple of the ancient Incas—cooks up like rice and has a mild flavor similar to couscous. Quinoa can be found in health-food stores and many supermarkets.

Yield: 5 servings (serving size: 1 cup)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 182
  • Calories from fat: 24%
  • Fat: 4.8g
  • Saturated fat: 0.6g
  • Monounsaturated fat: 2.5g
  • Polyunsaturated fat: 1.1g
  • Protein: 5g
  • Carbohydrate: 31.6g
  • Fiber: 5.3g
  • Cholesterol: 0.0mg
  • Iron: 3.5mg
  • Sodium: 259mg
  • Calcium: 31mg

Ingredients

  • 1 3/4 cups water
  • 1 cup uncooked quinoa
  • 1/2 cup coarsely chopped seeded tomato
  • 1/2 cup chopped fresh mint or parsley
  • 1/4 cup raisins
  • 1/4 cup chopped cucumber
  • 1/4 cup fresh lemon juice
  • 2 tablespoons chopped green onions
  • 1 tablespoon extra-virgin olive oil
  • 2 teaspoons minced fresh onion
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

Preparation

  1. Combine water and quinoa in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Remove from heat; fluff with a fork. Stir in tomato and remaining ingredients. Cover; let stand 1 hour. Serve chilled or at room temperature.
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