By Lynn Grieger, RD, CDE, CPT for Summit Medical Group
Traditionally tabbouleh, a favorite cold salad, is made with bulgur, a wheat product. Prepare a vegetable-rich, gluten-free tabbouleh using quinoa and buckwheat for great flavor and texture.
- 1/4 cup quinoa, rinsed
- 1/2 cup buckwheat groats, toasted
- 2 cups vegetable stock
- 3 tomatoes, diced
- 1 cucumber, diced
- 3 green onions, thinly sliced (use both white and green parts of the onions)
- 1 green pepper, diced
- 2 cups parsley, chopped
- 1/2 cup fresh mint, chopped
- 1/3 cup lemon juice
- 3 tablespoons extra virgin olive oil
- 1/4 tsp salt
- 1/4 tsp black pepper
- Simmer quinoa in 1 cup vegetable stock in a covered pan for 15-20 minutes. Cool.
- In a separate pan, simmer toasted buckwheat in 1 cup vegetable stock in a covered pan for 15-20 minutes. Cool.
- Place all the chopped vegetables into a large bowl.
- Mix together the lemon juice, olive oil, salt and pepper.
- Pour the liquid ingredients over the vegetables and toss to coat.
- Add the cooled quinoa and buckwheat to the vegetables, stirring to combine.
- For the best flavor, store in the refrigerator overnight before serving.
|Serving Size 1/2 cup|
|Amount Per Serving|
|% Daily Value *|
|Total Fat 6g|
|Saturated Fat 1g||5%|
|Trans Fat 0g|
|Total Carbohydrate 21g||7%|
|Dietary Fiber 4g||16%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|