CHICKPEA & QUINOA 'TABBOULEH'

 

Traditional Lebanese tabbouleh is actually a lemony, herb salad consisting of primarily chopped parsley, with a sharp hit of lemon juice, and then a bit of mint, bulgur wheat and tomatoes mixed through.  And I ate it every chance I got when I was in Beirut.  And Dubai.  And Jordan.  Anywhere in the Middle East really!  

 

That fresh, intense, lemony,herby taste was the inspiration for this dish, in which I feature chickpeas and quinoa for a high-protein, high-fibre, gluten free meal that is fresh and bold, and both light and filling at the same time!

Chickpea and Quinoa Tabbouleh

PREP TIME:  10 min

COOK TIME:  15 min for the quinoa

SERVES:  4 as a main, 6-8 as a side

MAKES:  roughly 5 cups / 950 g

INGREDIENTS

 

  • ½ cup (100 g) of dried quinoa, rinsed

  • Two- 15 oz (400 g) cans of chickpeas, drained and rinsed*

  • 24 cherry tomatoes (240 g), finely chopped

  • ¾ cup (75 g) diced green onion (about 12 green onions sliced from the white end to half-way through the light green part).

  • ¾ cup (25 g) flat leaf or curly parsley, finely chopped

  • ¾ cup (25 g) fresh mint, finely chopped

  • ¼ cup (60 ml) fresh lemon juice

  • 2 TBSP (30 ml) extra virgin olive oil

  • 1 tsp salt

  • ½ tsp black pepper

  • ½ to 1 tsp crushed red pepper (to taste)

 

Basic Quinoa Recipe
Basic Quinoa Recipe

Clockwise from top: Salt, olive oil, garlic, quinoa.

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Chickpea Tabbouleh Ingredients
Chickpea Tabbouleh Ingredients

CLOCKWISE FROM TOP: parsley, cooked chickpeas, green onion, crushed chile pepper, mint, tomatoes, lemon, cooked quinoa, olive oil.

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COOK THE QUINOA

 

Rinse quinoa thoroughly and cook according to the instructions on the package (tip: I cook it in 1 tsp olive oil, 1 clove minced garlic & ¼ tsp salt to infuse a bit of flavor into quinoa).

 

Fluff with a fork and let cool completely before mixing with the fresh salad ingredients.

ASSEMBLE THE SALAD

 

Mix all of the ingredients together in a large bowl, cover and refrigerate until ready to serve.  It’s that simple!

Quinoa, Chickpeas, mint, parsley, onion, lemon, chili pepper, tomatoes, vegetarian, vegan, meatfree monday, meatless monday

Recipe & Photo Credit:  Cathy Menees

COOKS NOTES

* CHICKPEAS:

CANNED (TINNED) VS. DRIED

 

After you drain and discard the liquid from two- 14oz (400 g) cans of chickpeas, you end up with about 2 ¾ cups (460 g) of chickpeas.

 

So if you want to cook your own chickpeas, start with 190 g (just over 1 cup) of dried chickpeas. Soak them overnight and cook according to instructions on the package, or follow my Basic Chickpea recipe to infuse them with just a bit more flavor.

BUYING MINT

 

I noticed that I lost about ½ of the weight of the packet of mint when I stripped the leaves from the stems.  So for planning, you want to buy about 50g of mint to end of with 25g of leaves for chopping.

 

STORING

 

I had this in the refrigerator for 4 days and it was great.  The quinoa and chickpeas will hold up for 7-8 days, but the tomatoes will start to get a bit soggy after more than 4 days.  So if you want to make a double batch of this to have on hand for the week, make as directed without the tomatoes, and simply diced and add them at the time of serving.  Plan on 5-6 cherry tomatoes per person.

Chickpea and Quinoa Tabbouleh