Quinoa Tabouleh with Roasted Vegetables
This recipe is great for vegetarians as the quinoa has a higher protein content than bulgur wheat, which is traditionally used for this recipe.
This recipe usually calls for the roasted vegetables to be browned or have burnt edges. The FISN version of a healthy recipe avoids this, as burnt food detracts from the nutritional benefit.
Harrisa paste contains chillies and can brought in most supermarkets and is used in middle-eastern/African dishes. It is not too hot for family use especially when further diluted with olive oil.
This dish is full of fibre, vitamins, minerals and vegetarian protein. Oh and flavour!
Prep time: 10 – 15 minutes
Cook time: 30 minutes approx. Ingredients
Serves 4
- 160 gms/ 6oz/ quinoa*
- 4 tablespoons of olive oil
- Finely chop
- Handful parsley
- Handful of chives
- Handful of mint
- (All the herbs can be chopped together in a mini chopper or food processor)
- 1 -2 tablespoons of drained chopped pitted black or green olives
- 1 tablespoon of Harrisa paste
- 2 large fennel bulbs, chopped into chunks
- 4 Red peppers, chopped into chunks
- 2 Red onions, chopped into chunks
- 2 courgettes, chopped into chunks
- 3 cloves garlic, crushed
- Handful of fresh coriander chopped not too finely to top when served.
*Quinoa generally cooks up to twice the volume you start with and the standard serving size is 40 grams per person of uncooked quinoa.
Method
Heat oven to 200 C/ 390 F or Gas mark 6
- Cook the quinoa as per the instructions on the packet.
- (As a guide, this recipe 160gms of quinoa should be added to approx 480 mls/1 pint of cold water.)
- Bring to the boil and simmer gently for approx. 20 minutes until all the water is absorbed and the quinoa is soft to taste. Drain off any water that is left over.
- Whilst the quinoa is cooking, mix 2 tablespoons of the olive oil in a bowl and 2 cloves of crushed garlic.
- Stir the prepared vegetables into the oil and garlic mixture.
- Scoop the vegetables onto a tray.
- Roast the vegetables for around 15 minutes until soft and not burnt.
- In the empty bowl, stir the Harrisa paste and olive oil together with the remaining crushed garlic.
- When the vegetables are cooked, stir them into the Harrisa and oil mixture, coat and set aside.
- When the quinoa is cooked, stir in olives, the chopped herbs EXCEPT for the coriander and a little olive oil.
- Season with black pepper and a little salt (if necessary) to taste.
- Serve and top with the fresh coriander
Recent Posts
Update on FISN: On a personal note…………….
January 18, 2024 0
D is for diet: Which is the right diet for you?
January 10, 2024 0
Healthy Christmas food ideas
December 23, 2023 0
The Food Hospital: IBS, food solutions and public access
December 21, 2023 4
Christmas cheer and alcohol units
December 19, 2023 0
Advertisment
“Think you know all about vinegar? We have something fruity for you…”
Search
Sign up for FISN Updates
To provide the information YOU want please answer the questions below. Email Address* First Name What area of healthy eating confuses you the most? * = required field Preferred Format
- HTML
- Text
- Mobile
Recent Tweets
Subscribe & Follow
Connect on Facebook 54 Fans Follow on Twitter 558 Followers Subscribe to RSS Feed Back to Top Copyright © 2023 – Healthy Eating Organisation. All rights reserved.