This delicious quinoa and lentil tabbouleh salad is rich in protein and fibre, and incorporates plenty of nutritious detoxifying herbs. It’s ideal to make ahead and serve with feta for a perfect light lunch with friends.
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
- 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
Here’s how…..
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.
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 Feta/Halloumi laid out on top of the salad.
Alternatives:
- 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.
- Whilst the quinoa is cooking, (optional) soak some sliced red onions in a little vinegar – this creates a more crunchy texture. These can then be incorporated into the salad
Tip
If using a Thermomix cooking machine, the herbs (and garlic) can be chopped by dropping in onto a running blade; 2 seconds/speed 10
Nutritional Nugget
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
May Simpkin is a BANT registered Nutritional Therapist with a Masters Science degree in Personalised Nutrition. She is an experienced clinician and Head of Wellbeing at Grace Belgravia, London., as well as Chair of the Continual Professional Committee at BANT, the British Association for Applied Nutrition and Nutritional Therapy . She is also registered with IFM, The Institute for Functional Medicine and a member of the RSM, The Royal Society of Medicine.
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About The Author
May Simpkin
Qualified nutritionist May is passionate about the benefits of a healthy diet and lifestyle. Her no-nonsense approach focuses on realistic, practical and achievable advice to improve health and wellbeing.