Monday, January 28, 2013

Quinoa Tabouli


I love quinoa it's a great alternative to rice or couscous. It is very versatile. You can buy it in a few different varieties and forms of quinoa such as flakes and enjoy them for breakfast similar to porridge or use as a cereal. I like the grains which also come in red and I cook them as I would cook rice.

Quinoa has many health benefits and is a great source of protein. If you are not consuming meat in your diet then quinoa is an important food to add to your meals.

Benefits:

One of the most protein-rich foods. It is a complete protein containing all nine essential amino acids.
Quinoa has almost twice as much fiber as most other grains.
Quinoa contains Iron. Iron carries oxygen from one cell to another and supplies oxygen to our muscles to aid in their contraction. Iron also increases brain function.
Quinoa contains lysine. Lysine is mainly essential for tissue growth and repair.
It is rich in magnesium. Magnesium helps to relax blood vessels and thereby to alleviate migraines. Other health benefits of magnesium include transmission of nerve impulses, body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth.
Quinoa is high in Riboflavin (B2). B2 improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells.
Quinoa has a high content of manganese.


Quinoa Tabouli recipe:

1 cup quinoa - Add a pinch of vegetable stock while cooking - optional
2 large tomatoes, remove the seeds and finely chop
1/2 red onion, diced
2 cups Parsley, chopped
1/2 cup mint leaves, chopped
1/4 cup lemon juice
1/4 cup olive oil

I like to soak and rinse my quinoa to remove the bitter outer layer before cooking.

1. Cook quinoa as directed add the vegetable stock.

2. Place the chopped tomatoes, parsley, mint and onion in a bowl and stir in the lemon juice and olive oil.

3. Allow the quinoa to cool for about 1/2 hour.

4. Mix the quinoa to the tomato mix.

5. Place in the fridge for as long as you can to allow the flavours to mix together.

Enjoy in many different ways.

I had mine straight up, on sourdough and then rolled the remaining Quinoa Tabouli in Nori sheets, sushi style.

Enjoy :)

Jeanette










2 comments:

  1. I replace all rice dishes with quinoa now after learning about complete proteins here! -- > http://natmed.com.au/vegetarian-protein-more-than-just-meat/
    How did I go so long not knowing this :P

    ReplyDelete

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