Baked Quinoa Tabbouleh

Baked Quinoa Tabbouleh is a nutritious twist on the traditional Lebanese dish, combining fluffy quinoa with fresh herbs and vegetables, baked to perfection. This healthy and hearty dish is perfect for a light lunch or as a side at dinner.

Ingredients

• Quinoa - 100 grams
• Water - 250 ml
• Fresh parsley, chopped - 50 grams
• Fresh mint, chopped - 20 grams
• Tomato, diced - 1 medium (about 100 grams)
• Cucumber, diced - 1 small (about 100 grams)
• Red onion, finely chopped - 1 small (about 50 grams)
• Olive oil - 2 tablespoons
• Lemon juice - 2 tablespoons
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Pine nuts, toasted - 30 grams
• Feta cheese, crumbled - 50 grams (optional)

Steps

1. Preheat the oven to 180°C (350°F).
2. Rinse the quinoa under cold water and combine it with 250 ml of water in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until water is absorbed. Fluff with a fork and let cool.
3. In a large mixing bowl, combine the cooled quinoa, chopped parsley, mint, diced tomato, cucumber, and red onion.
4. In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper. Pour over the quinoa mixture and stir to combine.
5. Transfer the mixture to a baking dish, spreading it evenly. If using, sprinkle crumbled feta cheese and toasted pine nuts on top.
6. Bake in the preheated oven for 15-20 minutes until heated through and slightly golden on top.
7. Remove from the oven and let it cool for a few minutes before serving.

Nutrition

• Calories: 360
• Protein: 12 g
• Carbs: 45 g
• Fiber: 6 g
• Sugar: 3 g
• Sodium: 400 mg
• Cholesterol: 20 mg
• Total Fat: 18 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.25 L

Health Benefits

• Rich in plant-based protein from quinoa, promoting muscle health.
• High in antioxidants and vitamins from fresh herbs and vegetables.

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