A dressed up tabouli made with protein rich quinoa instead of the traditional Bulgar wheat makes a delicious low-carb summer meal. I based my recipe on Mollie Katzen’s Bulgar wheat one in the classic moosewood cookbook and added lots of extras like artichoke hearts, pine nuts and feta cheese.
Make the quinoa ahead of time and stir in the olive oil and lemon. Then refrigerate until cold. I used a food processor to mince the green onions, mint, parsley and artichoke hearts. I learned the hard way not to use it for the cucumbers or red peppers (it got mushy) Just take out the sharp knife and chop chop!
Makes 10 cups
1 cup dry quinoa. You can use white or red
2 cups water
1 tsp salt
1/4 cup fresh lemon juice (from 1 large or 2 medium lemons)
3 Tb high quality extra virgin olive oil
1 Tb garlic infused olive oil
1 bunch parsley -approximately 4 cups leaves makes 1 cup minced leaves
4 scallions, both white and green parts
3 sprigs fresh mint leaves (about 15 leaves)
3 medium tomatoes. I used dry-farmed tomatoes for outstanding flavor
1 red bell pepper
3 pickling cucumbers, peeled and seeds removed
14 ounce can artichoke hearts in water, drained and rinsed
15 ounce can garbanzo beans (chick peas), drained and rinsed
1/3 cup pine nuts
1/3 cup crumbled feta cheese
Rinse quinoa well under cold water, rubbing the seeds between your hands. Drain quinoa for a few minutes, then add water and bring to a boil in a medium saucepan. Reduce heat, cover and cook for about 25 minutes. It will make 3 cups cooked quinoa. You can also make it in a rice cooker using the white rice setting.
Transfer quinoa to a large bowl. Whisk together lemon juice, salt, and olive oils in a small bowl, then stir into the quinoa. Let it cool and refrigerate until cold.
Using the blade in the food processor, mince green onions, mint, parsley and artichoke hearts until feathery. Stir into cooled quinoa.
Dice red bell pepper, cucumbers, tomatoes and avocado and stir into quinoa along with garbanzo beans.
Serve cold, sprinkled with feta cheese and pine nuts.