Tabbouleh. An Arab, Middle Eastern vegetarian dish consisting of cracked wheat (bulgur) and finely chopped vegetables and herbs, such as scallions, tomatoes, mint and parsley. Dressed with fresh lemon juice and extra-virgin olive oil, it’s a flavour-packed treat of a dish! And, a perfect part of your summer meals ahead!
Knowing how pleasing tabbouleh is, I decided to try out the “Quinoa Tabbouleh” from the fabulous cookbook “Deliciously ELLA: 100+ Easy, Healthy, and Delicious Plant-Based, Gluten-Free Recipes”! The recipe utilizes just a handful of ingredients and is a quick and easy-to-prepare power-packed meal; perfectly suitable for a lunch or dinner dish.
The recipe draws upon quinoa (a gluten-free, ancient grain), tomatoes, pine nuts (I omitted the nuts because I didn’t happen to have them in my pantry at that moment), fresh lemon juice, extra-virgin olive oil, tahini (sesame seed paste) and fresh cilantro (my favourite). I decided to also add hulled hemp seeds as garnish; hemp seeds are also a complete, plant-based protein.
Given the fact that quinoa cooks up in about 15-20 minutes, and that there is minimal chopping before mixing all ingredients together, this is a great go-to dish when you’re pressed for time and desire a meal balanced with dietary fiber (quinoa, tahini, tomatoes), protein (quinoa) and a healthy source of fat (extra-virgin olive oil).
One of the most protein-rich foods you can consume!
Is a “complete protein” – contains all essential amino acids the body requires
Is rich in dietary fiber
Rich in copper, folate, iron, lysine, magnesium, manganese, phosphorus, riboflavin (vitamin B1) and zinc
Available in a few different varieties: yellow, red and black
Is sesame seed paste
"Unhulled" sesame seeds/tahini will be more nutrient-rich yet more bitter,
"Hulled" sesame seeds/tahini will contain less calcium, due to the hull/outer coating of the seed being removed
Is rich in dietary fiber
Rich in calcium, copper, iron, lecithin, magnesium, manganese, phosphorus, potassium, riboflavin (vitamin B1), selenium and zinc
About the cookbook "Deliciously ELLA: 100+ Easy, Healthy, and Plant-Based, Gluten-Free Recipes":
Shares the story of author Ella Woodward, and her inspirational story of her journey from sickness to health
A healthful and flavourful collection of recipes encompassing: Grains, Nuts and Seeds, Beans and Legumes, Vegetables, Fruit and Smoothies and Juices
Also includes a "Getting Started" section, in which kitchen/pantry essentials are both listed and described in detail (i.e. apple cider vinegar, nut and seed milks)
Contains a few menu plans for a few different types of occasions
Includes a list of some of her favourite resources