Raw Vegan Tabbouleh With Sprouted Quinoa. Gluten Free
Mediterranean inspired raw food recipes are certainly, in my opinion, some of the most delicious meals I have created amongst all the many types of cultural cuisines. I love Mexican, Asian, Indian... the list goes on, but nothing beats a good hearty Mediterranean style dish. I guess it's the wonderful flavor combinations that keep me incited to create more!
The freshly chopped parsley and cumin in this tabbouleh smells absolutely DIVINE.
I used to have tabbouleh a lot growing up, however, instead of having it with the traditional bulgur wheat, our family would have it with rice or cooked quinoa as we're a predominately gluten-free family. Since adopting a plant-based raw foods lifestyle, I gave sprouted quinoa a shot! And let me tell you... it tastes just as good as cooked quinoa/regular tabbouleh, BUT- contains wayyyy more beneficial nutrients and is much easier to digest!
Why eat sprouted quinoa over cooked quinoa?
If a seed, grain, bean, etc (anything which hasn't had it's 'coat' removed), is soaked, then rinsed until germination takes place, it is 'sprouted.' Certain changes take place in its chemistry causing some nutrients to increase. Most seeds & grains have a compound called phytic acid that protects the seed (and locks away the nutrients) until the seed is germinated - so when we eat non germinated seeds the nutrients aren't available to us.
Quinoa is high in manganese, phosphorus, copper, magnesium, fiber, folate, and zinc. Quinoa also boasts more vitamin E than any other grain. Packed in between all these nutrients are a plethora of flavonoids that offer concentrated antioxidant strength. Consuming the grain in its sprouted & raw state will ensure you can absorb these nutrients! And you can’t forget about all the fuss over quinoa’s protein content. Quinoa is a featured source of plant-based protein because it contains two prized amino acids, lysine, and isoluence. These two amino acids are commonly too low or not included at all in other plant proteins but not quinoa! Quinoa also has heart-healthy fats so overall it’s a pretty awesome staple for meals.
Sprouting quinoa is a simple “set and go” process that leaves you with even more nutritional benefits than when an ingredient is intact in its initial state. Quinoa will germinate, which, in turn, allows for easier digestion and absorption of nutrients. Sprouting and soaking also decrease the level of phytic acid, an enzyme inhibitor, that can block absorption of vitamins and minerals, and can cause poor digestion and disruption of healthy gut bacteria. Sprouting is easy although you have to be patient for those little sprouts to grow.
Continue reading to learn how to make sprouted quinoa and incorporate it in this delicious tabbouleh dish!
Ingredients
1 - 1.5 cups tricoloured quinoa (will yield approx 2 cups sprouted quinoa)
1 large bunch of chopped parsley
1 cup chopped cherry tomatoes
1 chopped cucumber
1.5 cups spinach
1 cup chopped kale
1 tsp cumin
1 tsp sweet paprika
1 tsp salt
1sp pepper
1/4 cup roughly minced red onion
1 minced garlic clove
fresh juice of 1 lemon
OPTIONAL- 1/4 avocado, 1 tbsp tahini, 1/4 cup sultanas (choose the oil-free type- check the ingredients label!)
Method
Making quinoa sprouts🌱
Here are the steps to make about 2 cups of sprouted quinoa:
Rinse 1 – 1.5 cups of quinoa thoroughly with cold water. Place the quinoa into a 1L mason jar. Fill this jar to the top with more cold water. Let it soak for about six hours, or overnight.
Pour out the water and put a sprouting lid on the jar (or a thin linen/cotton piece of fabric with an elastic band holding it to the jar). Or, you can use a fine-mesh strainer. After you pour the water out, set the jar with the sprouting lid on upside down in a bowl/container to catch excess dripping water.
About 3 times a day, rinse the quinoa with water, pour out, and put the jar upside down over the bowl again. (If using a cloth, remove every time you rinse and drain, then re-apply it to the jar with the elastic band).
It will take a day or two for sprouts to form. Once you see little-thread-like spouts coming from the quinoa, place the quinoa on a tray or plate and cover with a cloth or parchment paper to keep away dust. Move this tray away from direct sunlight and keep at room temperature.
Store in a sealed glass container in the refrigerator to keep cool and ensure freshness. It’s best to use these sprouts within two weeks!
Putting the salad all together! 🥗
First, put all the chopped greens (parsley, kale, spinach) in a large bowl and squeeze some of the lemon juice over it. Then add the tomatoes, cucumber, onion and garlic.
Mix everything together, then add your quinoa sprouts along with the spices & seasonings.
Squeeze some lemon juice over the salad again and ensure that all ingredients are well combined by using tongs, or even better- massage the salad with your hands!
Add some additional quinoa sprouts, red onion and tomato on top of the salad for decoration.
Optional toppings 🥑
When it came time to serve the salad into everyone's bowls, we added some of the following to customise our meals: avocado, tahini, and oil-free sultanas. (See ingredients list for measurements)
The tabbouleh salad is STELLAR without these toppings, but if you'd like a yummy source of fat in there, or a punch of sweetness- feel free to add these or any other favourite toppings you have!