Like many Mediterranean villages, Ikaria’s conventional diet includes a ton of vegetables, herbs, and the use of good Extra Virgin Olive Oil. Tabouli (or Tabbouleh) is a Mediterranean dish that is full of herbs and a pop of fresh flavor. The secret to Nutrition for Longevity’s Ikarian tabouli is the substitution of traditional bulgar for quinoa which, is naturally gluten free. Did you know quinoa is not even a grain but a seed? It’s also a complete vegan protein, containing all essential amino acids.
The N4L team loves this dish cold as a side or “dip” with gluten free pita or firm vegetable. We also enjoy this as a side dish to a main course!
- ½ cup quinoa, rinsed well (we suggest white)
- 1 cup English hothouse cucumber, chopped
- ¾ cup tomato, seeded and chopped
- 2 tablespoons red onion, finely chopped
- 1/3 cup parsley, chopped
- 2 tablespoons spring onions, finely chopped
- 1 ½ tablespoons mint, finely chopped
- 1 tablespoon extra-virgin olive oil
- 1½-2 tablespoons lemon juice
- 1 tablespoon red wine vinegar
- ½ teaspoon sea salt, to taste
- ½ teaspoon freshly ground black pepper, to taste
- Bring quinoa, 1/8 teaspoon salt, and 1 cup water to a boil in a medium saucepan over high heat. Reduce heat to medium-low, cover, and simmer until quinoa is tender, about 10 minutes or according to package. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork and transfer to a baking sheet to let cool.
- Once the quinoa is cool, put into a large bowl and add cucumber, tomato, red onion, spring onion, parsley, mint, olive oil, lemon juice and red wine vinegar. Season with remaining salt, to taste and refrigerate until chilled through. Enjoy!
Check out this video of CEO Jennifer Maynard if you'd like to know the best way to clean your produce!