Quinoa Tabbouleh

This recipe was created by HSUS’s expert chefs and approved by HSUS’s team of registered dietitians. It was specifically designed for college & university food service.

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Servings: 8

Serving Size: 1 cup

Ingredients

1 cup Quinoa, dry, rinsed and drained
2 ½ cups Water
1 teaspoon Salt
1 tablespoon Fresh garlic, minced
¼ cup Red bell pepper, small dice
1 teaspoon Olive oil
¼ cup Red onion
¼ cup Whole kernel corn, frozen, do not cook
¼ cup Fresh parsley, chopped
¼ cup Fresh mint, chopped
1 each Fresh lemon juice
1 each Fresh lime juice
¼ cup Olive oil

Preparation

1. Boil water.
2. Once water is boiling, add salt and rinsed and drained quinoa. Reduce heat to medium and continue cooking quinoa until it resembles spiral shape and all the water is gone.
3. In a pan over medium heat, sauté red onion in 1 teaspoon of olive oil until soft; remove from heat.
4. In a medium bowl, combine cooked quinoa, red onions, bell pepper, corn, parsley, mint, lemon juice, lime juice and ¼ cup olive oil. Stir until fully combined.

Nutrition information

Calories: 165 Total Fat: 8g Saturated Fat: 1g Monounsaturated Fat: 5.3g Polyunsaturated Fat: 1.5g Trans Fat: 0g Cholesterol: 0mg Carbohydrate: 20g Fiber: 2.2g Total Sugar: 0.7g Protein: 4g Sodium: 296mg Vitamin A: 16μg Vitamin C: 13mg Calcium: 17mg Iron: 1.3mg Folate: 47μg