Kale and Quinoa Tabouli

Kale and Quinoa Tabouli

This recipe was born as we were making home made felafel yiros but no one in my house is a big fan of tabouli, which is traditionally made with cracked wheat (burghul), garlic and lots of parsley. Instead we tried to make something just as refreshing but different flavours.

The cracked wheat has been replaced with cooked ti-colour quinoa which still gives a little crunch but provides plenty of protein and fibre (big win) and is gluten free and low FODMAP for my intolerant friends. The parsley is still there, but we have swapped the curly type for flat leaf as it has a nicer texture and added in heaps of marinated kale for extra greens and a few additional health benefits.

What you need to know about kale:

  • It’s not very nice raw without any dressing. My partner found that out over the weekend. Its delicious when cooked or chopped up finely in a salad and well dressed. I even like to massage the dressing in which tenderises it somewhat.
  • Like most greens it contains heaps of beneficial vitamins and minerals – being notably high in vitamin C, beta carotene, vitamin K and containing mention-worthy amounts of calcium and iron.
  • If eaten raw, it has some anti-cancer properties due to the ITC (isothiocyanates) produced (yay!)
  • As it is very high in vitamin K (a blood clotting factor) it should only be eaten in small amounts if you are on a medication called warfarin. If you are not on Warfarin then you have nothing to worry about.
  • Is great in salads where you need it to last a while without going soggy, is also really great thrown into just about anything, soups, casseroles, stir fry’s or breakfast scrambles.

Add in some pomegranate, some garlic oil, mint and tomato and you have yourself a flavour party!

Kale and Quinoa Tabouli

  • 1 cup tri-coloured quinoa, soaked in water for at least 30 mins
  • 4 cups kale, de-stemmed and finely chopped
  • juice of 1 limes/lemon
  • 1 tbsp Apple cider vinegar
  • 3 tbsp garlic infused Extra virgin olive oil
  • seeds of one pomegranate
  • 2 tomatoes, finely chopped
  • half bunch flat leaf parsley, finely chopped
  • 2 spriggs mint, finely chopped
  • salt and pepper to taste

How to:

  1. Drain and rinse quinoa. Place in a saucepan with plenty of new water. Bring to boil then simmer until just tender. Around 15 mins. Drain and cool
  2. Place kale in a bowl with lime juice, apple cider vinegar, olive oil and some salt and pepper. Massage this marinate into the kale leaves for a minute of two until the leaves soften.
  3. Add the cooled quinoa along with the remaining ingredients to the kale. Toss well.
  4. Enjoy on its own or with pita, felafel and hummus for a real feast.

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