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Quinoa Tabbouleh with California Avocados

Total time:

30 min

Prep time:

15 min

Cook time:

15 min

Quinoa Tabbouleh with California Avocados

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This plant-based, gluten-free dish is hearty enough for a light lunch in itself, or pairs deliciously with your favorite protein, sandwich, or on your party buffet. While quinoa is considered an ancient grain, it is technically a seed, and is a complete protein. California Avocados are the perfect partner, having nearly 20 vitamins, minerals and beneficial nutrients, making them a tasty choice for a delicious and healthy menu. Over 75% of the fat in avocados is unsaturated (mono- and polyunsaturated), making them a great substitute for foods high in saturated fat.

Ingredients

Serves: 10

12 Tbsp. dry quinoa
1 1/3 cups low-sodium vegetable broth
2 Tbsp. extra-virgin olive oil
Finely grated zest of 1 medium lemon (about 2 tsp.)
2 ripe, Fresh California Avocados, seeded, peeled and diced
3 Tbsp. lemon juice
1 large tomato, diced (about 1 cup)
2 Tbsp. roughly chopped Italian flat-leaf parsley
1/2 tsp. garlic powder
1/4 tsp. Salt and pepper to taste
1/4 tsp. ground black pepper (or to taste)

As with all fruits and vegetables, wash avocados before cutting.
Check out our tips for how to choose and use California Avocados.

Instructions

  1. Place the quinoa in a medium pot and cover with cold water, soaking 5 minutes. Drain thoroughly.
  2. Return the quinoa to the pot, add the broth and bring to a boil on high heat.
  3. Reduce heat to low heat, cover and simmer 15 minutes.
  4. Remove from heat without disturbing the lid and allow it to rest for 5 minutes.
  5. Drizzle with oil and sprinkle with lemon zest, stirring with a wooden spoon. Set aside.
  6. In a medium mixing bowl, coat the avocado gently in the lemon juice. Add the slightly cooled quinoa, tomato, parsley, garlic powder, salt and pepper. Fold gently.
  7. You can enjoy immediately, or chill until ready to serve, placing plastic wrap directly on the surface of the salad to prevent browning. For optimal quality, serve within 24 hours.

Beverage Pairing: Freshly brewed iced black (or hibiscus) tea with lemon and honey.

Serving Suggestion: If you are enjoying this dish as an entrée, sprinkle on toasted sliced almonds or chopped walnuts for extra staying power with a crunch. I can “live” on this salad for lunch for days and love to sprinkle on chickpeas and roasted almonds or sunflower seeds for even more protein and a variety of textures and flavors.

* Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

Nutrition information per serving
Calories 140; Total Fat 8 g (Sat 1 g, Trans 0 g, Poly 1.5 g, Mono 5 g); Cholesterol 0 mg; Sodium 75 mg; Potassium 300 mg; Total Carbohydrates 14 g; Dietary Fiber 3 g; Total Sugars <1 g; Protein 3 g; Vitamin A 179 IU; Vitamin C 8 mg; Calcium 17 mg; Iron 1.1 mg; Vitamin D 0 IU; Folate 59 mcg; Omega 3 Fatty Acid 0.1 g

% Daily Value*: Vitamin A 4%; Vitamin C 15%; Calcium 0%; Iron 6 %

*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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About the author

Award-winning registered dietitian nutritionist, Cordon Bleu-certified chef and best-selling author Michelle Dudash has created the award-winning recipes for busy moms struggling to feed their families nourishing meals while the clock is ticking. As an on-the-go working mom herself, Michelle understood early on that it is possible to cook like a chef while eating like a nutritionist, which is where the idea materialized for her first book, Clean Eating for Busy Families (Fair Winds Press). In January 2016, Michelle launched her online program Clean Eating Cooking School: Monthly Meal Plans Made Simple.



Michelle is a brand advocate. Their content on the California Avocado Commission website and/or blog is part of their partnership with our organization.

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