October is
traditionally a month of change. In Florida, the long hot summer is finally winding
down, and with the children now back in school, it’s time to think about
serving heartier meals, full of extra protein and nutrition to help power their
brains and bodies. In the South, however, the hot weather may continue for at
least another month, so that we continue to crave cooling foods.
This year I
discovered a recipe on the back of a package of Bob’s Red Mill Organic Quinoa
that led me to ask myself: “Why didn’t I think of this before?” It combines the
wonderfully healthy elements of Tabbouleh (“Taboule”, “Tabouli”), a traditional
Middle-Eastern grain salad that is created with bulghur, a type of steamed whole
wheat. The difference in this recipe is that the bulghur is now replaced with
the highly nutritive QUINOA. (See my
Sept. blog for details on its nutritive properties).
The other
raw or minimally-processed ingredients that turn it into a salad (tomatoes,
cucumber, garlic, green onions, fresh parsley, basil, mint, lemon juice and
extra-virgin olive oil) are here in this new version of Tabbouleh. Feel free to
add even more of the fresh herbs and veggies to turn it into an even greener
type of salad. As the cooler Florida
weather sets in, this Tabbouleh may also be gently heated and served as a
delightful side dish to accompany an entrée. As in many other dishes containing
garlic and pungent herbs, QUINOA TABBOULEH
becomes even more flavorful if served the next day.
QUINOA TABBOULEH
INGREDIENTS FOR PREPARING THE QUINOA:
The easy directions for washing and cooking quinoa, and then
transforming it into QUINOA TABBOULEH
are listed below.
1 c. natural quinoa, washed* (see
WASHING DIRECTIONS below)
1 ½ c water
1 medium-small heavy saucepan,
such as a rice pan
*WASHING DIRECTIONS (takes an
extra minute):
1.
Pour 1 cup of quinoa into a medium-sized bowl. Add
enough water to cover the quinoa.
2. Using the palms of your hands, gather
handfuls of the quinoa in your
palms and lightly scrub to wash off the
outer coating.
3.
Using a fine-holed strainer, pour the quinoa from the bowl into
the strainer, rinsing well under
running water until the water runs clear.
4.
Repeat steps #1 through #3.
5.
Your quinoa is now ready for cooking.
COOKING DIRECTIONS:
1.
Pour the washed quinoa into the saucepan.
2.
Add 1½ cups water, and bring to a boil, just as you would brown rice.
3.
Reduce the heat to a simmer, cover with a lid, and simmer for 20 minutes,
until the water is absorbed and the
coverings on the quinoa seeds unfurl
into little curlicues.
4.
Cooling the quinoa in the pan allows it to become fluffier.
5.
While the quinoa is cooling, prepare the rest of the ingredients to make
the
QUINOA
TABBOULEH.
QUINOA TABBOULEH INGREDIENTS:
Pan of cooked and cooled quinoa (see above)
6 green onions, finely sliced
1 c. tomatoes (1 large tomato or 2 medium), minced
1 cucumber, peeled and grated
2 T. lemon juice (about ½ lemon)
3 (or more) T. extra virgin olive oil
¾ c. fresh Italian parsley, minced
¼ c. fresh mint, minced
2 T. fresh basil, minced (optional but delicious)
3-4 large cloves garlic, crushed
Cayenne
or black pepper to taste
Sea salt to taste
QUINOA TABBOULEH DIRECTIONS:
1. In a medium-large bowl, combine
all of the ingredients, stirring until well-
mixed.
2. Taste and adjust seasonings,
adding more if necessary.
3. Store in the fridge in a
covered container.
4. This is an excellent side dish*
when served chilled as a grain salad OR
heated gently and served hot.
*You can also serve this as a main
dish by adding 1 can chickpeas, 1 c. frozen peas or edamame, or 1 c. firm
marinated tofu or tempeh to give it even more protein and substance. ENJOY!
