Tabbouleh is a Middle Eastern salad of bulghur wheat mixed with chopped tomatoes, chives, parsley, mint, olive oil, and lemon juice. Bulghur is replaced by sprouted quinoa in this no-cook version.
1/3 cup | quinoa | 65 g | |
1 1/2 tbsp | fresh cilantro, finely chopped | 3 g | |
1 bunch | Italian parsley, fresh, finely chopped | 100 g | |
15 leaves | fresh mint, finely chopped | 1 g | |
2 | green onions/scallions, finely chopped | ||
1/2 | tomatoes, deseeded and diced | 60 g | |
1/2 | cucumbers, medium size, diced | 130 g | |
4 tsp | lemon juice, freshly squeezed | 1/2 lemon | |
3 tbsp | extra virgin olive oil | 45 mL | |
1 pinch | salt [optional] | 0.2 g | |
ground pepper to taste [optional] | |||
2 tbsp | sunflower seeds | 16 g |
A food processor will be very useful to chop parsley and mint.
Don't be surprised if after trimming and discarding the stems, you keep less than half the original parsley.
per 1 serving (280 g)
Amount % Daily Value |
Calories 360 |
Fat 27 g 41 % |
Saturated
3.4 g
17 % |
Cholesterol 0 mg |
Sodium 40 mg 2 % |
Carbohydrate 26 g 9 % |
Fibre 5 g 21 % |
Sugars 3 g |
Net Carbs 21 g |
Protein 7 g |
Vitamin A 75 % |
Vitamin C 127 % |
Calcium 10 % |
Iron 46 % |
Food Group | Exchanges |
---|---|
Starches | 1 |
Fruits | 0 |
Vegetables | 1 |
Fats | 5 |