This is one of my favourite on-the-go lunch or dinner recipes. It uses quinoa instead of the traditional bulghur wheat used in tabbouleh. The cucumber combined with the fresh parsley, lemon juice and mint give it a refreshing taste. It makes a great side dish to bring to a potluck or BBQ, or you can take it with you to work as a tasty desk lunch!
Quinoa is a 5,000 year old grain that originated in The Andean region of South America. The Incas thought the crop to be sacred, and referred to it as “the mother of all grains”. Technically, it’s not actually a grain but a pseudograin. It has a pretty impressive nutritional profile, which explains its popularity among health nuts!
Vegetarians love the stuff because it is one of the few grains that contains all nine amino acids, making it a complete protein! One cup of cooked quinoa contains about 8g protein, which is good for a grain (but still lower than other protein sources, i.e. you could get 6g protein by eating a single egg, or 1oz raw almonds).
Quinoa also boasts an impressive 5g of fibre per cup, which is higher than what you’d find in one cup of long grain brown rice (about 3.5g per cup). This fibre-and-protein combo helps keep us full for longer and doesn’t spike our blood sugars quite as much as comparable grains.
You may have heard quinoa referred to as a superfood. As well as its protein and fibre attributes, quinoa contains a high level antioxidants, B vitamins, folate, magnesium and iron compared to other grains. One cup quinoa gives you an impressive 30% of your RDA of magnesium! Most people who eat a standard American Diet are not getting enough magnesium as it tends to be lost during food processing. Chronic magnesium deficiency can lead to leg cramps, muscle pains, insomnia and anxiety, so it is important to eat more whole foods to keep our magnesium levels up!
So, anyway….back to the recipe. I usually add some kind of protein or good fat source to the dish if it’s going to be my lunch or dinner to make it more substantial. Here I added a can of chickpeas, but sometimes I put it in a lunchbox with a soft-boiled egg on top, or maybe half an avocado or some feta cheese. So once you’ve got the basic recipe down, feel free to add whatever protein you like to it, box it, and bring it with you when you’re on the go!
*This recipe is gluten-free, vegan-friendly, plant-based, and refined sugar free*
SERVES: 4-6 | PREP TIME: 30 mins |
1 cup of quinoa, rinsed well*
8 small-medium tomatoes (or 1 pint cherry tomatoes), diced
1 cucumber, peeled and diced
1/2 cup mint leaves (1 small bunch), chopped
1/2 cup parsley leaves (1 small bunch), chopped
Juice of 1/2 – 1 lemon (depending on how juicy it is!)
3 tablespoons olive oil
a few turns of the sea salt and black pepper mills (to taste)
1/2 medium red onion, diced (unfortunately raw onion does not agree with me, but it is nice in the recipe!)
1 can chickpeas, drained and rinsed OR a soft boiled organic free range egg OR some feta cheese from sheep’s milk)
*You can save time by cooking the quinoa earlier on in the day, or the night before. Sometimes I put on some extra quinoa for dinner, cool it and keep in the fridge to use for this recipe.
- Measure out 1 cup dry quinoa. Rinse well in a fine sieve, then knock into a medium size pan. Cover with 2 cups water, bring to the boil, and leave to cook on medium heat for 12 minutes. Remove from heat, cover, and leave to stand for 3 more minutes until all water is absorbed. Fluff with a fork to separate grains. Transfer to a bowl or tray and allow it to cool.
- While your quinoa is cooking and cooling, prep your veggies! Peel and dice the cucumber, dice the tomatoes (and onion if using). Chop the parsley and mint leaves finely. Combine all veggies and herbs in a large mixing bowl.
- If using a can of chickpeas, rinse and drain thoroughly, then stir in to the veggie mixture.
- Prepare your dressing by adding your freshly squeezed lemon juice, olive oil, salt and pepper to a small bowl. Use a whisk or fork to combine.
- Once your quinoa is cooled, add it to your mixing bowl with the veggies and toss. Drizzle the dressing over it and toss again until evenly coated. Transfer to an airtight container and keep in the fridge for a handy on-the-go lunch or dinner!