Quinoa and hemp seed tabbouleh

Utensils

• Kitchen scale
• Small knife or paring knife
• Wooden board
• Manual citrus juicer
• Grater
• Tablespoon
• Grinder
• Stainless steel strainer
• Medium pot
• Cooking spoon
• Glass dish
• Food processor
• Medium spatula
• Small glass bowl
• Large glass bowl
• Airtight container

INGREDIENTS

1x2x3x

Serves 6

• 250g quinoa
• hemp seeds
• 4 medium salad tomatoes
• 1 red onion or 2 spring onions
• 1 bunch fresh parsley
• 1 bunch fresh mint
• 2 lemons, their juice
• ½ lemon, it´s zest
• 6 tablespoons extra virgin olive oil
• salt
• black pepper

STEP-BY-STEP PREPARATION

14. Drain the quinoa
15. In a pot, boil the quinoa with 500 ml of water, a pinch of salt, pepper and lemon zest. Cover and boil over medium heat for approximately 15-20 minutes or until the water has evaporated.
16. Spread the cooked quinoa on a plate to allow it to breathe and cool.
17. Wash and dice the tomatoes, as well as the onion or spring onions. Chop the parsley and mint leaves very finely with a knife if you have patience and a good hand, or if you prefer you can do it easier with your food processor. Add the juice of one lemon, 3 tablespoons of olive oil, pepper and salt.
18. Make half of the dressing and set it aside.
19. In a salad bowl or very large bowl, mix with the help of a spatula or spoon, stir carefully, add the hemp seeds and half of the dressing that we had reserved. Mix again, store in a glass container in the refrigerator so that it arrives nice and cold on our excursion. Enjoy!

NOTES

This recipe will provide energy to the whole family thanks to:

• Quinoa base that provides us with high biological value plant proteins, it is rich in magnesium, phosphorus, copper and potassium. This wonder of the Andes is now a staple in our kitchens, a perfect food for the stages of growth. It is very digestible and easy to assimilate, but I remind you that it is also rich in oxalates; which inhibit the absorption of calcium and other minerals. Therefore, I recommend integrating it into a varied diet. To cook it, we must previously activate it in filtered water for two hours, then rinse it under the tap with plenty of water to remove the saponins that foam and give a bitter taste.

• Hemp seeds add a dose of highly bioavailable vegetable protein and omega 3 and 6 in a perfect proportion.

• Tomatoes are at their peak right now, they ripen in the sun and redden quickly to give us all the best! We need a good dose of antioxidants to fight free radicals, that's why we get lycopene and beta-carotene from tomatoes, to protect us from the sun and get a nice tan.

• Mint refreshes and clears the upper areas: eyes and head.

• Parsley, that jewel that is still given away in neighborhood fruit stores, is one of the best sources of chlorophyll and vitamin C that we can eat daily.

• Red onion or spring onion, which offers us quercetin, allicin and sulfur components that will help us promote proper circulation, will act as natural anti-inflammatories and antioxidants.
With this simple and nutritious salad we are ready to enjoy a day in the countryside and on the beach!

NUTRITIONAL VALUES / SERVING

Calories: 328 kcal Carbohydrates: 36g Proteins: 8g Fats: 18g Saturated fats: 2g Sodium: 20 mg Potassium: 560 mg Fiber: 5g Sugar: 4g Vitamin A: 1535 IU Vitamin C: 42 mg Calcium: 55mg