Quinoa takes the place of bulgur in this tabbouleh. It has a nutty flavor that blends wonderfully with kale.
Gluten-Free Quinoa Tabbouleh with Kale
- Prep Time 40 min
- Total 55 min
- Servings 8
- Ingredients 15
Ingredients
- 1 cup uncooked quinoa
- 1 1/2 cups water
- 1/2 teaspoon salt
- 1/2 cup lemon juice
- 1 clove garlic, finely chopped
- 2 tablespoons olive oil
- 1 pint cherry tomatoes, halved (2 cups)
- 1 1/4 cups finely chopped fresh Italian (flat-leaf) parsley (1 bunch)
- 3/4 cup finely chopped fresh cilantro (1 bunch)
- 1/3 cup finely chopped fresh mint leaves (1 bunch)
- 2 green onions, thinly sliced (2 medium)
- 1 1/2 teaspoons black pepper
- 1 can (19 oz) chick peas or garbanzo beans, drained, rinsed
- 1 bunch (8 oz) fresh kale, ribs removed, leaves thinly sliced (6 cups)
- 2 tablespoons crumbled chèvre (goat) cheese
Instructions
-
Step1In 2-quart saucepan, toast quinoa over medium-high heat 2 to 3 minutes, stirring until grains separate. Add water and salt; heat to boiling. Cover; reduce heat to low. Simmer 10 to 12 minutes or until quinoa is tender and water is absorbed. Remove from heat. Let stand covered 10 minutes.
-
Step2Meanwhile, in large bowl, mix lemon juice and garlic. While beating with whisk, pour olive oil into garlic mixture. Add tomatoes, parsley, cilantro, mint, green onions, pepper, chick peas and kale. Toss to thoroughly coat.
-
Step3Fluff quinoa with fork. Add quinoa to tomato mixture. Toss to combine (the kale will wilt slightly). Sprinkle with cheese.
Nutrition
230
Calories
7g
Total Fat
9g
Protein
32g
Total Carbohydrate
4g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 230
- Calories from Fat
- 60
- Total Fat
- 7g
- 11%
- Saturated Fat
- 1g
- 6%
- Trans Fat
- 0g
- Cholesterol
- 0mg
- 0%
- Sodium
- 290mg
- 12%
- Potassium
- 510mg
- 15%
- Total Carbohydrate
- 32g
- 11%
- Dietary Fiber
- 6g
- 26%
- Sugars
- 4g
- Protein
- 9g
% Daily Value*:
- Vitamin A
- 120%
- 120%
- Vitamin C
- 50%
- 50%
- Calcium
- 10%
- 10%
- Iron
- 15%
- 15%
Exchanges:
0 Starch; 0 Fruit; 2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 1 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;Carbohydrate Choice
2Tips from the Betty Crocker Kitchens
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