By Irene Hayton

Tabbouleh (also spelled tabouli) is a light, nutritious salad that keeps for a few days in the refrigerator; in fact, the longer it sits, the more flavorful it is. Instead of the traditional bulgur, this recipe uses quinoa (pronounced KEEN-wa) which is a healthier choice—it’s higher in protein and lighter in taste than most grains, and it’s generally suitable for those who have wheat and/or gluten sensitivities.

Quinoa seeds are covered with a protective coating of saponin, a bitter-tasting, soapy substance that acts as a natural pesticide. The seeds must be washed thoroughly before cooking to remove the saponin. For more information about quinoa, see the Health Tip for December 2002.

  • 1 cup (250 ml) quinoa
  • 2 cups (500 ml) filtered water
  • 1 tablespoon (15 ml) minced lemon zest (see Notes)
  • 3 tablespoons (45 ml) fresh lemon juice
  • 3 tablespoons (45 ml) extra virgin olive oil
  • 1 clove garlic, crushed
  • ½ teaspoon (5 ml) unprocessed sea salt
  • 2 tomatoes, seeded and diced
  • half an English cucumber, diced
  • ½ cup (125 ml) grated carrot
  • 1 cup (250 ml) lightly packed minced fresh parsley (see Notes)
  • ¼ cup (75 ml) minced green onion
  • ½ cup (125 ml) crumbled feta cheese (optional)

To wash the quinoa, put it in a large bowl full of cold, filtered water. Rub it gently between your hands and then drain it well in a fine sieve. Repeat this process once or twice until the water no longer appears soapy, making sure the quinoa is well-drained once you finish washing it.

Put the water and a pinch of unprocessed sea salt in a medium saucepan; bring to a boil and add the quinoa. Reduce the heat to low, cover, and cook for about 15 minutes or until all the water is absorbed. When the quinoa is done, the grain becomes transparent and the germ unfolds and resembles a spiral. Remove from the heat and allow to cool.

Combine the lemon zest, lemon juice, olive oil, garlic, and sea salt in a small bowl or cup; set aside.

Meanwhile, prepare the remaining ingredients and mix them together in a large glass bowl. Once the quinoa has cooled to room temperature, fluff it with a fork and add it to the bowl and mix well. Add the oil and lemon mixture, stir thoroughly and refrigerate for at least an hour to allow the flavors to blend. Makes 8 to 10 servings. (This salad is more flavorful when served at room temperature.)

Notes:

  • Use flat leaf Italian parsley instead of regular parsley for more flavor, if you can find it.
  • Use a citrus zester to remove the peel from the lemons before you squeeze them to extract the juice. If you don’t have a citrus zester, use a grater, and then mince the lemon peel.

Variations: This salad lends itself to numerous variations. Some to try are:

  • Add more feta cheese, if using.
  • Add ¼ to ½ cup (75 to 125 ml) minced fresh mint.
  • Substitute millet for the quinoa.
  • Use halved grape or cherry tomatoes instead of regular tomatoes.
  • Use fresh lime juice in place of some or all of the lemon juice.
  • Substitute fresh cilantro for some or all of the parsley.
  • Use minced red onion instead of some or all of the green onion.
  • Add diced red or yellow sweet peppers, toasted pine nuts, chopped black olives, and/or chickpeas.
  • For more flavor, add ground cumin, cayenne pepper, and/or more garlic.