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Zesty quinoa and black bean tabbouleh bowl

Zesty quinoa and black bean tabbouleh bowl

This recipe was created by Humane World for Animals’ expert chefs and approved by our team of registered dietitians.
Click here to view and print the PDF version of this recipe.
Servings: 12
Serving size: 14.58oz

Ingredients

Black bean crumble

  • 1 tablespoon Oil, canola
  • 2 cups Onions, white, small, diced
  • 1/4 cup Garlic, cloves, peeled, minced
  • 5 2/3 cups Beans, black, canned, low sodium
  • 3/4 cup Crumbs, panko, bread
  • 1/4 cup Seasoning, Italian
  • 1 teaspoon Salt, Kosher

To cook crumble

  • 3 tablespoons Oil, canola

Zesty lime vinaigrette

  • 1/2 cup Oil, olive
  • 1/3 cup Limes, juice
  • 1 tablespoon Garlic, cloves, peeled, minced
  • 1 teaspoon Mustard, dijon
  • 1/2 teaspoon Salt, Kosher
  • 1/2 teaspoon Coriander seed, ground
  • 1/4 teaspoon Pepper, black, table grind

Cilantro mint chutney

  • 1 cup Cilantro, fresh, leaves
  • 1 cup Mint, fresh, whole leaf
  • 1 tablespoon Peppers, serrano, chopped
  • 2 tablespoons Ginger, fresh, sliced
  • 1 teaspoon Cumin, ground
  • 1 teaspoon Lemons, juice
  • 1/2 teaspoon Salt, Kosher
  • 1/2 cup Water

Tabbouleh

  • 9 cups Parsley, curly, fresh, chopped
  • 1 1/2 cups Onions, white, small, diced
  • 6 cups Quinoa, cooked
  • 3 cups Tomatoes, medium, dice
  • 1 1/2 cups Pepper, bell, red, small dice
  • 3/4 cup Onions, green, sliced thinly on bias

Service

  • 6 cups Lettuce, spring mix

Instructions

For black bean crumble

  • To a skillet heat canola oil over medium-high heat. Add onions and cook for 3-5 minutes or until translucent. Add garlic and cook for 1 minute. Remove from heat.
  • To a food processor, add onion mixture and beans, bread crumbs, seasoning, cumin and salt. Pulse until combined. Do not over blend, mixture should have some texture and should not become mushy.

To cook crumble

  • Remove mixture from food processor. In a skillet, heat canola oil over high heat. Crumble mixture into skillet and sauté for 5-7 minutes or until mixture turns crispy. Remove from heat and place into a 2'' hotel pan and follow proper cooling procedures.

For zesty lime vinaigrette

  • In a small bowl, combine olive oil, lime juice, garlic, mustard, salt, coriander seed, and pepper . Whisk until combined, cover, and store in cooler for future use.

For cilantro mint chutney

  • To a blender, add cilantro, mint, peppers, ginger, cumin, lemon juice, salt and water and process until smooth. Cover and place in cooler until use.

For tabbouleh

  • In a large bowl, add parsley, white onions, quinoa, tomatoes, bell pepper and green onions. Pour over reserved vinaigrette, and toss until well combined. Store tabbouleh in cooler until service.

For service

  • In a serving bowl, place 1/2 cup of spring mix in center of bowl, top with 1 cup (4oz) of black bean crumble and 1 cup (6oz) of tabbouleh. Drizzle 1 tablespoon of mint chutney.

Notes

*The nutrition information is an estimate based on general ingredients. These amounts will vary based on the products you are using.

Nutrition

Serving: 14.58oz | Calories: 639kcal | Carbohydrates: 93g | Protein: 25g | Fat: 20g | Saturated Fat: 3g | Sodium: 261mg | Fiber: 19g | Sugar: 5g