Quinoa Tabbouleh

A staple in the diet of the ancient Incas, quinoa (KEEN-wah) is well on its way to being dubbed supergrain of the millennium. High in fiber and a high-quality protein similar to that found in meat, this grain cooks up like rice and has a mild flavor similar to couscous. Quinoa can be found in health-food stores and many supermarkets.

Yield: 5 servings (serving size: 1 cup)

Ingredients

• 1 3/4  cups  water
• 1  cup  uncooked quinoa
• 1/2  cup  coarsely chopped seeded tomato
• 1/2  cup  chopped fresh mint or parsley
• 1/4  cup  raisins
• 1/4  cup  chopped cucumber
• 1/4  cup  fresh lemon juice
• 2  tablespoons  chopped green onions
• 1  tablespoon  extra-virgin olive oil
• 2  teaspoons  minced fresh onion
• 1/2  teaspoon  salt
• 1/4  teaspoon  freshly ground black pepper

Preparation

Combine water and quinoa in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Remove from heat; fluff with a fork. Stir in tomato and remaining ingredients. Cover; let stand 1 hour. Serve chilled or at room temperature.

Nutritional Information

Calories:

182 (24% from fat)

Fat:

4.8g (sat 0.6g,mono 2.5g,poly 1.1g)

Protein:

5g

Carbohydrate:

31.6g

Fiber:

5.3g

Cholesterol:

0.0mg

Iron:

3.5mg

Sodium:

259mg

Calcium:

31mg