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Recipe of the Week

November 8, 2016

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Quinoa can add variety to your diet and contains more protein than other grains.

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Quinoa Tabbouleh

Quinoa Tabbouleh

This gluten-free version of tabbouleh substitutes quinoa for the traditional cracked wheat.

Makes 5 cups

Ingredients

1 cup quinoa
2 plum (or Roma) tomatoes
1 shallot
1 clove garlic
1 lemon, zest and juice
2 tablespoons Sherry vinegar
1/2 teaspoon coriander
1/4 teaspoon cumin
1/8 teaspoon cayenne (optional)
1/4 teaspoon salt
1/8 teaspoon black pepper
1 bunch curly parsley

Directions

To toast and cook the quinoa: Place the quinoa in a medium pot. Cover and cook over medium heat 3 to 5 minutes, until quinoa "pops" and becomes aromatic. Add 2 cups of water to the quinoa. Cover, bring to a boil, and then reduce to a simmer. Simmer 10 to 12 minutes, until quinoa pops open. While the quinoa cooks, you can prepare the rest of your ingredients.

To finish the tabbouleh: Mince the shallot and garlic. In a medium bowl, combine the shallot and garlic with the Sherry vinegar. Zest the lemon and add to the bowl. Juice the lemon into the bowl. Add the spices, salt, and pepper to the bowl. Allow to sit until the quinoa is done cooking.  

Seed and dice the tomatoes. Remove the stems of the parsley and roughly chop. When quinoa is done cooking, remove the lid and fluff to let excess water steam off. Remove from heat and let cool. Add to the bowl with the shallot and spices. Add the tomatoes and parsley, and stir well to combine.

Serve chilled. This salad gets even better the next day.

Chef's Tip: Use curly parsley for a milder, slightly sweeter flavor.

Source: Recipe by Chef Katie Simmons. Katie is a personal chef based in Chicago and a graduate of the T. Colin Campbell Plant-Based Nutrition Certificate program. Her website, Plants-Rule, features delicious, healthy recipes for those with special dietary concerns like gluten-free, oil-free, plant-based, and low-residue. Outside of the kitchen, she is a fitness instructor.

Per serving (about 1/4 of recipe): Calories: 262; Calories from Fat: 29; Fat: 3.3 g; Saturated Fat: 0.4 g; Cholesterol: 0 mg; Sodium: 193 mg; Potassium: 1,012.6 mg; Carbohydrates: 52.4 g; Fiber: 9.8 g; Sugar: 9.1 g; Protein: 10.8 g; Calcium: 104 mg; Iron: 141.6 mg; Vitamin C: 818.4 mg

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.

  Physicians Committee for Responsible Medicine

5100 Wisconsin Ave., N.W.
Suite 400
Washington, D.C. 20016
Contact: 202-686-2210
E-mail: info@pcrm.org
Website: www.pcrm.org

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210 Email: pcrm@pcrm.org

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