Protein Rich Quinoa and Lentil Tabbouleh Salad
This Quinoa and Lentil Tabbouleh is a delicious fresh and healthy salad that incorporates plenty of nutritious fresh herbs. With quinoa as a base, it’s a great gluten free alternative to the traditional Bulgar wheat and also provides a protein rich meal perfect to serve as a light lunch or as a side for grilled/baked chicken or fish.
To make this Quinoa and Lentil Tabbouleh, you’ll need:
- 1 cup Quinoa
- 100g Puy Lentils
- 1 large bunch fresh Flat Leaf Parsley, finely chopped
- 1 large handful of fresh Coriander, finely chopped
- 1 small bunch fresh Mint, finely chopped
- 1 medium red onion, finely sliced
- Red wine vinegar (enough to soak red onions)
- 8 tbsp Olive Oil
- 1 clove Garlic, crushed (optional)
- Juice of half a Lemon
- 1 tsp Dijon mustard
- 2 thick slices Feta cheese (alternative: Halloumi cheese)
- Salt & Pepper
Cook the Quinoa in 1½ cup of cold water and ½ tsp salt. Bring to the boil and turn down until the quinoa has absorbed the water and is fluffy. It is cooked when you can see a small tail to each grain. If necessary, add a little more water and allow the grains to absorb with the lid on.
When cooked, allow the quinoa to cool in a large bowl to room temperature.
Whilst the quinoa is cooking, soak the sliced red onions in the vinegar – this creates a more crunchy texture. Try to allow around 30mins but more is not fine too.
Drain the red onions and combine with the Puy lentils, tomatoes, cucumber, parsley, mint and garlic. Add to the cooled quinoa
In a separate jar combine the olive oil, garlic, mustard, lemon juice and salt/pepper. Pour over the quinoa and mix well.
Boost the nutritive value by serving the quinoa and lentil tabbouleh on a bed of rocket with Halloumi laid out on top of the salad.
- Boost your fibre and nutrients by adding ½ Cucumber, finely diced and 1 large handful Cherry Tomatoes, halved
- Feta can also be crumbled in and gently combined
- If using Halloumi, place Halloumi slices in a hot dry frying pan unitl golden, turning half way
If using a Thermomix cooking machine, the herbs (and garlic) can be chopped by dropping in onto a running blade; 2 seconds/speed 10
Lentils are part of the Legume family, which also include foods like chickpeas, cannellini beans, kidney beans and peas. They are very nutritious and providing plenty of nutrients as well as being rich in protein and soluble fibre. However, it is worth pointing out that they do contain a substance called Phytic Acid, which can interfere with the absorption of other nutrients. However, adequate rinsing and preparation will ensure you are not susceptible to any side effects. To find out more, CLICK HERE for a recent blog post
For more information on the health benefits and the nutritional profile of quinoa, CLICK HERE