The perfect Meatless Monday salad. Pairing super-grain quinoa with beans creates a complete protein, essential to proper vegan + vegetarian meal planning, but missed by many attempting to lose weight without learning nutritional foundation of what has to be a lifestyle vs fad diet. A plethora of colorful veggies each also add their unique flavors + textures to this satisfying meal. Simple to prepare, but complex in flavor.
Recipe makes 4 massive entree-sized servings, each 397 calories with a commendable 18g protein + 18g fiber, yet only 8g fat!
As always, please choose organic ingredients for YOUR health!
1 cup quinoa, rinsed
1 bunch fresh parsley (2 cups chopped)
½ bunch fresh mint leaves (1/2 cup chopped)
1 red onion
Bell peppers: 1 green + 1 yellow
3 oz cherry tomatoes
2 15.5 oz cans garbanzos, drained + rinsed
1/2 Tbsp olive oil
1 Tbsp freshly ground pepper
Pinch pure stevia extract powder (optional)
Pinch sea salt (optional)
Bring 2 cups water to a boil in a small saucepan. Slowly add rinsed quinoa. Reduce to just above low heat + cover. Simmer 12-15 minutes or until water is absorbed. Remove from heat.
While quinoa cooks, chop veggies. Dice garlic, parsley + mint as finely as possible with a knife. Avoid the food processor, as it will begin to pulverize herbs. I also prefer onion in a fairly small dice. Quarter those tomatoes. Peppers can be chopped into slightly larger chunks like the tomatoes, but keep in mind a more delicate chop means we can enjoy a piece of every ingredient in each bite!
Zest lemons onto plate and set aside. Juice lemons into small bowl. Add olive oil, pepper + optional stevia + salt. Whisk together with fork.
Combine zest, herbs, veggies, beans + cooked quinoa in a large bowl. Add dressing + toss to coat.
Enjoy now or allow the flavors to marry overnight! Great over finely diced spinach or kale, or for parties serve like tabouleh on a platter encircled with endive leaves, which make excellent salad scoops!
Non vegetarians will find the salad pairs excellently with any grilled protein, but given resemblance to tabouleh, most will prefer it with a more traditional Middle Eastern choice, such as lamb or beef.
Makes 4 massive vegetarian entree servings, or 8 side dish sized servings.