Quinoa Tabbouleh

Quinoa Tabbouleh

Active Time: 15 minutes | Total Time: 30 minutes

Serves:

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Added by Healing Gourmet
on April 18, 2010

Ingredients

Healing Benefits

This Recipe:

Preparation

First, rinse quinoa in a strainer to remove saponins. Rinse until bubbles no longer form.
In a saucepan bring water to a boil.
Add quinoa and stir. Reduce heat to low, cover and simmer for 15 minutes.
Remove quinoa from heat. Allow to cool to room temperature; fluff with a fork.
Meanwhile, in a large bowl, combine olive oil, sea salt, lemon juice, tomatoes, cucumber, green onions, and parsley.
Stir in cooled quinoa.
Serve.

The Benefits

*Excellent Source of: Fiber, Magnesium, Vitamin A, Vitamin C, Vitamin K, Folate, Copper, Phosphorous, Manganese
*Good Source of: Iron, Potassium, Protein, Zinc, Vitamin B6, Thiamin, Riboflavin
*Preferences: Low Cholesterol, Low Sodium, Low Sugars, No Corn, No Dairy, No Eggs, No Fish, No Gluten, No Legumes, No Molds, No Nuts, No Peanuts, No Pork, No Poultry, No Red Meat, No Seeds, No Shellfish, No Soy, No Tubers, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 10.64

Calories: 255

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	10 g	*
Saturated Fat	1.3 g	*
Monosaturated Fat	5.9 g	*
Polyunsaturated Fat	2.2 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	169 mg	*
EPA, DHA	0 mg, 20 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0mg	*
Total Carbohydrate	35.3 g	*
Sugars	4 g	*
Fiber	5.4 g	*
Protein	7.9 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	2226.8 IU	45%
Vitamin C	43.1 mg	72%
Vitamin D	0 IU	0%
Vitamin E	2.8 IU	9%
Vitamin B6	0.34 mg	17%
Vitamin B12	0 mcg	0%
Vitamin K	292.2 mg	365%
Folate	133.5 mcg	33%
Niacin	1.5 mg	8%
Riboflavin	0.19 mg	11%
Thiamin	0.23 mg	15%
MINERALS
Calcium	78.5 mg	8%
Copper	0.48 mg	24%
Iron	3.5 mg	19%
Magnesium	113.7 mg	28%
Manganese	1.1 mg	55%
Phosphorous	242.1 mg	24%
Potassium	669.7 mg	19%
Selenium	3.8 mcg	5%
Sodium	38.2 mg	2%
Zinc	1.8 mg	12%
PHYTONUTRIENTS
Alpha-carotene	97.2 mcg
Beta-carotene	1281.4 mcg
Beta-cryptoxanthin	12.1 mcg
Lutein + zeaxanthin	1196.9 mcg
Lycopene	2373.6 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

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