FOOD FRIDAY - QUINOA TABOULI

“No man can taste the fruits of autumn while he is delighting his scent with the flowers of spring.” - Samuel Johnson

Quinoa is a superfood that is very healthful and contains a large variety of nutrients. It looks and cooks like grain, but quinoa is actually a seed with high levels of antioxidant phytonutrients. It’s higher in fat than grains like wheat, and provides heart-healthy monounsaturated fat, in the form of oleic acid. It’s also much higher in protein than most grains.

Quinoa is a species of goosefoot (Chenopodium), which is a crop grown primarily for its edible seeds. It is a pseudo-cereal rather than a true cereal, as it is not a member of the true grass family. As a chenopod, quinoa is closely related to species such as beetroots, spinach and tumbleweeds. After harvest, the seeds must be processed to remove the coating containing the bitter-tasting saponins. The seeds should always be rinsed very well to remove any traces of the bitterness remaining.

Quinoa seeds are in general cooked the same way as rice and can be used in a wide range of dishes. Also, unlike many grains, quinoa is quick and easy to cook, and quite tasty. It cooks faster than rice and has lots more nutrients (essential amino acids like lysine, fibre and acceptable quantities of calcium, phosphorus, and iron, as well as being gluten-free). Mild-flavoured, it complements well any vegetable, cheese, meat or seafood that you can cook with. It comes in a variety of colours including white, red and black and can be served hot or cold. Quinoa leaves are also eaten as a leaf vegetable, much like amaranth, but the commercial availability of quinoa greens is limited.

QUINOA TABOULI
Ingredients
1 and 3/4 cups vegetable stock
1 cup uncooked quinoa
1 cup coarsely chopped seeded tomato
1 cup chopped fresh parsley
1/4 cup chopped seeded cucumber
1/4 cup fresh lemon juice
2 tablespoons chopped green onions
2 tablespoon extra-virgin olive oil
2 teaspoons minced fresh onion
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

Method
Combine stock and quinoa in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Remove from heat; fluff with a fork. Stir in tomato and remaining ingredients. Cover; let stand 1 hour. Serve chilled or at room temperature.

This post is part of the Food Friday meme,
and also part of the Food Trip Friday meme.